Back & Chest

Updated: Jul 29, 2020

Warm-up:

Soldier Walks

Resistance Band Chest/Shoulder Stretches

Down Dog to Runner’s Lunge & Twist

1:00 Plank


Workout to be completed in 2 sections. Complete all reps of one section before beginning another. Sections may be completed in any order.


Section 1: BB Bent Row

Complete 2-3 times through-

5 BB Bent Rows As Heavy As Safely Possible (AHAP)

Followed by 10-15 Aussie Pull-ups

Rest 2-3 minutes between each set


Section 2: Bench Press

Complete 2-3 x 5 AHAP Bench Press may do Stability Ball DB Chest Press

Followed by 10-15 Pushups

Rest 2-3 minutes between each set

***If you need a spotter, please ask! ***


Cool Down:

Scorpion Stretch

QL Stretch

Low Back and Piriformis Stretch

Pigeon Stretch

Child's Pose


@Home:

Complete 2-3 sets of 5-8 DB Bent Rows as Heavy as Safely Possible followed by 10-15 Aussie Pull-ups

Rest 2-3 Minutes between sets


Complete 2-3 sets of 5-8 reps of Chest Press on the floor or a bench. As Heavy as Safely Possible. Followed by 10-15 Pushups.

Rest 2-3 Minutes Between each Set





80 views3 comments

Recent Posts

See All

Run - 150 - Run - 150

Option 1 > 3 Months 1 Mile Run or Row 75 Situps or Tap Down Crunches or Stability Ball Situps 75 Superman Back Extensions 1 Mile Run/Row 75 Situps 75 Superman Back Extensions Option 2 < 3 Months 1/2 M

Alisha 2.0

Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"

 Logo-2.jpg