Back & Chest Triplets

Warm-up:

400m Row

20 Resistance Band Lat Pull Downs M/H

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

Resistance Band Chest & Shoulder Mobility

Option 1 > 3 Months & Option 2 < 3 Months

Complete each Triplet 3 times.

Chest:

6-8 Stability Ball Chest Press AHAP

6-8 Stability Ball Chest Flys AHAP

12-15 Pushups

Rest 2 minutes


Back:

6-8 Pull-ups

6-8 BB Bent Row AHAP

12-15 Stability Ball Rear Delt Raises 8/10

Rest 2 minutes


Option 3 < 1 Month

Complete each Triplet 2 times.

Chest:

6-8 Stability Ball Chest Press 8/10

6-8 Stability Ball Chest Flys 8/10

6-8 Pushups

Rest 2 minutes


Back:

6-8 Pull-ups

6-8 BB Bent Row 25/45

6-8 Stability Ball Rear Delt Raises 5/8

Rest 2 minutes

Cool Down: Child's Pose Low Back & Piri Stretch QL Stretch Pigeon Stretch Daily Challenge: 500 Jump Ropes

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