Warm-up:
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:
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
