Chest/Back/Abs

Updated: Feb 4, 2020

Warm-up 2 rounds:

10 SLDL R 15/20

10 SLDL L 15/20

5 Lunge Twists R

5 Lunge Twists L

Resistance Band Chest and Shoulder Mobility


Complete each set 3 times*, exactly as written. Rest as needed between sets and minimally within the set.

Chest:

6-8 Stability Ball Chest Press AHAP

6-8 Stability Ball Chest Flys AHAP

12-15 Pushups


Back:

6-8 BB Bent Rows AHAP

10-12 DB Single Arm Row R AHAP

10-12 DB Single Arm Row L AHAP


Abs:

1:00 Plank Hold

10-12 Slow Count V-ups

20 High Weighted Situps


Cool Down:

Scorpion stretch

Low back and piriformis stretch

QL stretch


Post Weights Used to Comments

*Less than 1 month please complete 1-2 rounds of each triplet with 1/2 reps and careful weight.



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