3.31 Tuesday | Gym
You’re not here to go through the motions. You’re here to get stronger.
Warm Up
WALKING WARM UP
3 Minutes
Get warm! Break a sweat even
PLANK PIKE REACH
30 seconds
Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands
ARM SWINGS
30 seconds
Alt top arm
LONG BAND DISLOCATION
30 seconds
The wider the hand the easier range of motion
Superset 1 — 3X
Note- Continue to build in weight in the Row, resting 60 seconds between rounds
EQUIPMENT
SMITH MACHINE
LONG LOOP BAND
EXERCISES
10 reps BENT OVER ROW SMITH MACHINE
15 reps PULL APART LONG BAND
60 seconds
BENT OVER ROW SMITCH MACHINE
10 reps
Option to perform with a barbell or dumbbells. Press your hips straight back
PULL APART LONG BAND
15 reps
The closer the hands the more challenging the resistance
Set 2 — 3X
Note- Perform one exercise with 60 seconds of rest. Build in weight if able to maintain reps. Tip: Perform warm up reps before using your working weight.
EQUIPMENT
DUMBBELLS
CHAIR
EXERCISES
10-12 reps SEATED SHOULDER PRESS
90 seconds Rest
SEATED SHOULDER PRESS
10-12 reps Heavy
I’ll work with 25-30lb DBs
Elbows come just below parallel
Set 3 — 3X
Note- Perform one exercise with 60 seconds of rest. Build in weight if able to maintain reps. Tip: Perform warm up reps before using your working weight.
EQUIPMENT
EZ BAR
EXERCISES
12 reps UPRIGHT ROW EZ BAR
60 seconds Rest
UPRIGHT ROW EZ BAR
12 reps
Hands just within shoulder width pulling up to collar bone height
Superset 4 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Select load the takes you near to or just past the written reps.
EQUIPMENT
PULL UP BAR
DUMBBELLS
EXERCISES
5-Failure reps ECCENTRIC PULL UP
12 reps LATERAL RAISE & FRONT RAISE
30 seconds Rest
eccentric pull up
5-Failure reps
Option to use a long band or assisted machine to modify movement
LATERAL RAISE AND FRONT RAISE
12-reps Light -Moderate
I’ll use a 10-12.5lb DBs
Elbows maintain a very slight bend. Elbows and pinky fingers in line.
Circuit 5 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Working at higher reps which may cause you to decrease weight. Perfect your form!
EQUIPMENT
ROWER
DUMBBELLS
MAT
EXERCISES
90 seconds ROWER
10 reps WEIGHTED SIDE PLANK REACH left side
10 reps WEIGHTED SIDE PLANK REACH right side
16 reps RESISTANCE BAND DEAD BUG
60 seconds FOREARM PLANK
30 seconds Rest
ROWER
300 Meters or 1:30 (90 seconds)
Push with your legs before you begin pulling with your arms
WEIGHTED SIDE PLANK REACH
10 reps left side
10 reps right side
Modify by dropping your bottom knee to the mat
weighted dead bug
16 reps total
Only lower as low as able to keep your back imprinted into the mat. Modify by keeping legs bent
FOREARM PLANK
60 second Hold
Option to perform on your hands if desired.
Cooldown
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
Exhale as you round down
THREAD THE NEEDLE
30 seconds
Alt sides
CAT COW
30 seconds
Exhale as you round up, inhale as you pass through center
SCORPION STRETCH
30 seconds Alt sides