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..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5
Overhead Circles with band – https://www.youtube.com/watch?v=jcRCkVxGKi4 x 10 each direction, each side
Forward facing Banded Arm Slides – https://www.youtube.com/watch?v=OrHzJpJXSx4 x 10
Set 1 – Pullups
Pull up Negative – https://www.youtube.com/watch?v=EkpJkHpJXmM
Week 1, complete 3×3 chin ups with a :02 pause at the top of each with as little assistance as possible. Rest 2 min between each set.
Superset 2 – Three Times
Chest flys – https://www.youtube.com/watch?v=GC3a2aFJbTs&feature=youtu.be
Lawnmower Rows – https://www.youtube.com/watch?v=5Xrd6WUnHpM
Week 1, RPE ~7-8 as you go through new movements. Complete 3×10 flys and 3×8 each rows.
Superset 3 – Three Times
Lat Pushdowns – https://www.youtube.com/watch?v=CN3H2dRDu3g
Single arm seated overhead press – https://www.youtube.com/watch?v=h-cB4ngWhTc
Week 1, RPE ~7-8 as you go through new movements. Complete 3×10 pushdowns and 3×8 each OH presses.
Circuit 4 – Three Times
Alternating down bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk
Skull Crushers on Ball and bench – https://www.youtube.com/watch?v=l2PCw8Yq3dM
Thumbs facing rear delts flys – https://www.youtube.com/watch?v=MMrNAzy541k
Week 1, RPE ~7 as you go through new movements. Curls are alternating down, so one is constantly holding tension. 8 each side for those. Skull crushers and rear delt flys are 10 reps for both.
Conditioning –
EMOM5 –
5 deadlifts
5 split stance two arm rows
5 push press
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Split stance row – https://www.youtube.com/watch?v=WG6ZjzFfLQE
Push press – https://www.youtube.com/watch?v=I31sEAdrW6Y
Every minute on the minute, complete 5 dual db deadlifts, into 5 two arm split stance rows and then 5 push press. Your weight is dictated by the push press. Start with 5 deadlifts, then split your stance and do 5 rows with both hands, then do 5 push press, then rest the rest of the minute. Go quickly and use weights that are heavy for the push press.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Neck/ Trap Stretches – https://www.youtube.com/watch?v=ZhuK9v9ygaE x 1 min each