CHEST / TRICEPS / CORE
WORKOUT
Circuit A – 4 Rounds
2-3 minutes REST in between rounds
- Low Band Chest Fly x 15
- Elevated Push up with Knee Tuck x 10
You can use a pair of DBs or a Bench for elevation.
Circuit B – 5 Rounds
2-3 minutes REST in between rounds
- Kneeling High Band Chest Fly + Push Ups
Sequence: 5 Double Arm Flys, 10 Alternating Single Arm Flys (5 each side), 5 Double Arm Flys, 10 Push Ups
FINISHER – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.
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.
