170623

Saturday 

1. Diamond Push Ups 5 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.

https://youtu.be/iKPYFK9QYps

2. Inverted Row - Feet Elevated 5 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Place feet on floor if elevated feet is too difficult

https://youtu.be/9fItzuh9Iok

3. Standing Tricep extension 4 sets: 20 reps

*Rest 1:00-1:30 b/t sets

4. Seated Alternating DB Curl 4 set: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

5. Tricep DB Kickbacks 4 sets: 15 reps

*Rest 1:00-1:30 b/t sets

6. Seated Alternating DB Curl 4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

7. Core

For Quality:


4 Rounds

15 Overhead Plate Situps

30m Isolateral DB Farmer Carry (Right Side)

30m Isolateral DB Farmer Carry (Left Side)

15 Dip Support Leg Raises

30m Isolateral Overhead DB Carry (Right Side)

30m Isolateral Overhead DB Carry (Left Side)

15 V-ups


*Rest 2:00 b/t sets

https://youtu.be/rBLLfvmNIIs

https://youtu.be/-xTTxUjY9Vg

https://youtu.be/YxdGfSLnfVM

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