Back & Chest

Warm-up:

200 M Run/Row

Soldier Walks

Resistance Band Chest/Shoulder Stretches

Down Dog to Runner’s Lunge & Twist

3 x 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 Sets of 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! ***


Less than 1 Month- Complete without AHAP 2 Sets of 10 reps for Bent Row and Chest Press. Using 25-45# barbells or 10-15# DBs with focus on form. And 8-10 reps for Aussie Pull-ups and Push-ups

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

Our girl in Texas! One week down Ginny! Keep fighting! XO





42 views2 comments

Recent Posts

See All

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.

 Logo-2.jpg