240623

Saturday 

1. Deficit Push Ups 5 sets: 10 reps

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

2. Body Row on Racked Barbell 5 sets: 10 reps

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

*Elevate feet to increase difficulty

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

https://youtu.be/TNmIC0slenQ

3. Tricep Dips 4 sets: 10 reps

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

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.

4. EZ Barbell Bicep Curls 4 set: 10 reps

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

5. Seated DB Tricep French Press 4 sets: 10 reps

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

Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.

https://youtu.be/tpAWX6mmyOE

6. Single DB Waiter Hold Curl 4 sets: 10 reps

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

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.

https://youtu.be/QtMs6Kf2nwE

7. Core: For Quality:


4 Rounds

7 Single Arm KB Situp Left

7 Single Arm KB Situp Right

10 Pulse Ups

10 Landmine Windmills (each side)

10 Standing Banded Pallof Press (each side)

60 sec plank


*Rest 2:00 b/t sets

Single Arm KB Sit Up

https://youtu.be/l-KEO9ycD1M

Landline Windmills

https://youtu.be/W5d1DhylcHA

Standing Banded Paloff Press

https://youtu.be/ROfbsAwixoU

Pulse Ups

https://youtu.be/m_AoEBRbxz0

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