10.24 Friday | Home
Week 4 Today’s upper body is an emphasis on back.
Warm Up
BODYWEIGHT CARDIO
3 Minutes
Feel free to perform any bodyweight cardio of your choosing
walkout
30 seconds
Hold the plank of ran extra count
thoracic rotation
30 seconds Switch halfway
Inhale as you open, exhale as you close
arm swings
30 seconds
Alt top arms
Superset 1 — 3X
Note- Perform one exercise. Higher reps with 30 seconds rest between rounds.
EQUIPMENT
LONG LOOP RESISTANCE BAND
EXERCISES
15 reps LAT PULLDOWN
15 reps STRAIGHT ARM LAT PULLDOWN LONG BAND
30 seconds Rest
LAT PULLDOWN
15 eps
Choke up on the band to increase resistance
STRAIGHT ARM LAT PULLDOWN LONG BAND
15 Reps
Maintain a soft bend I your elbows as you pull hands to the top of the thighs
Superset 2 — 3X
Note- Perform exercises back to back. Build in weight in the Single Arm Row if able.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
12 reps SINGLE ARM BENT OVER ROW each arm
12-16 reps ALT BICEP CURL
30 seconds Rest
SINGLE ARM BENT OVER ROW
12 reps each arm
Heavy I’ll work around 40-45lbs
Row to your hip, avoid shrugging
ALT BICEP CURL
12-15 reps Moderate
I’ll work around a pair of 25lb DBs
Squeezing the weights together as you lower to between the breasts and press back up
Superset 3 — 3X
Note- Perform movements back to back with 30 seconds Rest between rounds. Working at light to moderate loads.
EQUIPMENT
SEAT
DUMBBELLS
EXERCISES
12 reps BEAR CRAWL ROW
12-15 reps BENT OVER FLY
30 seconds Rest
BEAR CRAWL ROW
12 reps Alt arms
I’ll use a pair of 25lb DBs
Think slower controlled reps here, knees floating just off the mat
BENT OVER FLY
12-15 reps Light Load
Maintain a soft bend in your elbows, neck in line with your spine.
Core Circuit 4 — 3X
Note- Perform movements back to back with 30 seconds Rest between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
10 reps SUPPORTED HIP LIFT AND LEG RAISES
12 reps SIDE PLANK CRUNCH Right side
30 seconds SIDE PLANK HOLD Right side
12 reps SIDE PLANK CRUNCH Left Side
30 seconds SIDE PLANK HOLD Left Side
30 seconds Rest
SUPPORTED HIP LIFT & LEG RAISES
10 reps SLOW
Use a stable anchor to allow for better control
SIDE PLANK CRUNCH
12 slow reps Right side
Modify by dropping that bottom knee
SIDE PLANK HOLD
30 seconds Hold
Modify by dropping that lower knee
SWITCH SIDES
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Switch halfway
Chin elevated as you reach for that center back with the working arm
SHOULDER STRETCH WITH FORWARD HINGE
30 seconds
Inhale was you bend forward, exhale and return to standing. Repeat
cat cow
30 seconds
Press into that mat as you inhale and round up. Exhale and round down