Back & Chest

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





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Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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