3.17 Tuesday | Gym

Upper body strength today. Back, biceps, chest, and a strong core to tie it all together.

Warm Up

WALKING

5 Minutes

Get warm!

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

PULL APART LONG BAND

30 seconds

Superset 1 — 3X

Note- We stabilize first before we grab heavier loads. For this block perform 2 exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
BAR
MAT
DUMBBELL

EXERCISES
10-12 reps INVERTED ROW
12 reps HOLLOW HOLD SINGLE ARM CHEST PRESS Left Side
10 reps HOLLOW HOLD SINGLE ARM CHEST PRESS Right Side
60 seconds Rest

INVERTED ROW

10 reps

Modify by bending your legs and walking your feet in closer underneath you

HOLLOW HOLD SINGLE ARM CHEST PRESS

10 reps Moderate

The heavier the load the more stability required in the core

Set 2 — 3X

Note- Perform one exercise at moderate-heavy load. Rest 60 seconds between rounds. Keep the volume high and climb in weight

EQUIPMENT
CABLES

EXERCISES
10-15 reps LAT PULLDOWN
60 seconds Rest

LAT PULLDOWN

10-15 reps Light-Moderate

Chest tall, pull par to top of the collarbone

Superset 3 — 3X

Note- Perform exercises back to back. Increase weight if able. Rest 30 seconds between rounds.

EQUIPMENT
CABLES
DUMBBELLS

EXERCISES
12 reps SINGLE ARM SEATED ROW Left Side
12 reps SINGLE ARM SEATED ROW Right Side
10- Failure reps BICEPS CURL AROUND THE WORLD
30 seconds Rest

SINGLE ARM SEATED ROW

12 reps Moderate

Spine long, pull to your navel leading with your elbows

BICEP CURL AROUND THE WORLD

10-Failure reps Light to Moderate

Elbows stay near your sides during the full movement

Circuit 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
MAT
DB

EXERCISES
10 reps SIDE PLANK THREAD THROUGH left side
10 reps SIDE PLANK THREAD THROUGH left side
12 reps BEAR CRAWL PULL THROUGH
16 reps TUCK IN
30 seconds Rest

SIDE PLANK THREAD THROUGH

10 reps left side
10 reps right side

Modify by dropping your bottom knee to the floor for support

BEAR CRAWL PULL THROUGH

12 reps

Exhale as you pull the weight across your body

TUCK IN CORE

16 reps

Keep legs higher as you extend to prevent lower back from arching

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds