Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x 10 each
Split stance I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 3 ea, each leg fwd
Set 1 – Pullups
Pull up Negative – https://www.youtube.com/watch?v=EkpJkHpJXmM
Week 4, complete 4×6 :03 negative pull-ups with the least amount of assistance you need. Rest 1:30-2:00 between sets.
Superset 2 – FOUR Times
Split stance single arm row – https://www.youtube.com/watch?v=WG6ZjzFfLQE x 8 each
DB Drag curls x 8
Week 4, decrease reps but increase weights on both movements. RPE 9-10.
Superset 3 – Three Times
Good mornings with KB (two) – https://www.youtube.com/watch?v=fFn_9z3C7Jc x 10
Back Extensions on SB – https://www.youtube.com/watch?v=I1ebyZaAXsg x 10
OR Machine back extension x 10
OR Back ext on Smith machine x 10
Week 4, perform 10 good mornings with a pause in the bottom of each. And 10 back extensions with a pause at the top of each. Use the same weight or heavier as previous weeks. hese are two low back movements back to back so rest as needed.
Ball is going to be more hamstring oriented as you have to use them to wedge yourself against the wall, but trust you are still using your low back. If you have the machine, use it. Perform the back variation she discusses first in the video.
Circuit 4 – Three Times
Band facepull x 20
Inverted Rows – https://www.youtube.com/watch?v=5Uvd1azZZvA x 15
OR Seated banded high row x 15
Crossbody Bicep curls – https://www.youtube.com/watch?v=cihr7_cCF7s x 8-10
Week 4, perform 20 quick face pulls. On your rows, complete 10 with a pause on each rep with hands near your ribs, then as soon as you finish the 10 with a pause, complete 5 more no pause, quickly. Curls can go down to 8 each if you want, to try to increase weight, or just do 10 each at weights from last week depending on how hard the rows are. Don’t rush, but don’t rest here. RPE9-10.
Conditioning –
5RFT –
9 single arm deadlift
6 single arm rows
3 single arm push press
Suitcase DB/KB Deadlift – https://www.youtube.com/watch?v=IrGPtgS67UE
Split Stance Rows (single arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
Push Press w/ KB/ DB (single arm/ two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Complete 9 single arm (suitcase) deadlifts with a light weight, then 6 single arm split stance rows, then 3 single arm push press. Do that same sequence on the other side. That is one round. You are doing five total rounds for time.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pyramid Pose – https://www.youtube.com/watch?v=Da-tbFeTEhc x 2 min