BACK / ARMS / CORE
WORKOUT
Circuit A – 6 Rounds
1-2 minutes REST in between rounds
- Standard Pull-Up (band assisted if necessary) x 10
- DB Pullover x 10
- Plank Shoulder taps x 30
Circuit B – 6 Rounds
1-2 minutes REST in between rounds
- Close Grip Seated Band/Cable Row x 10
- Single Arm Band Hammer Curl x 8 (each arm)
- V-Ups
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
