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
Cool Down:
Low back and piriformis 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.
