UPPER BODY PUSH/PULL
WORKOUT
60-90 seconds rest in between sets and exercises. You will use Horizontal Loading which means you perform all of the sets of one exercise before moving on to the next.
- DB Bench Press 3 x 8
- DB Bent Over Row 3 x 8
- Alternating DB Floor Press 3 x 8 (each side)
- DB Single Arm Row 3 x 8 (each side)
- Pull Ups 3 x Max Reps
- Push Ups 3 x Max Reps
CORE – 2 Minutes
Accumulate 2 minutes of the following exercise. Let’s say you hold the exercise for 30 seconds and need to rest. That would mean you’ve accumulated 30 seconds. Keep holding until you’ve accumulated 2 minutes.
- Hollow Body Hold
WARM UP
- 2 Minute Row or Jump Rope
- Band Pass through x 15
- Walk Out Push Ups x 10
- Y T A’s x 10
- Dead Hang x 30-60 seconds
- High Plank Shoulder Taps x 60 seconds
DECOMPRESSION
- Single Arm Pec Stretch x 60 seconds (each side)
- Banded Lat Stretch x 60 seconds (each side)
- Banded Tricep 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.
