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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