10.1 Thursday | Home

 

Today is an Upper Body Pull day, focus on form and let’s have some fun!

Warm Up

seal jack

3 Minutes

Get warm, break a sweat even

inchworm

30 seconds

Hold plank for an extra count before walking your feet in

CIRLE ARM SWING

30 seconds

Alt. Directions.

ARM SWINGS

30 seconds

Alt top arm

 

Superset 1 — 3X

Note- Perform exercises with 30 seconds of rest between rounds. Repeat 3 rounds.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS

EXERCISES
12 reps HIGH TO LOW KNEELING LAT PULLDOWN
10-12 reps BENT OVER FLY
30 seconds Rest

HIGH TO LOW KNEELING LAT PULLDOWN

12 reps each arm

Grip higher on the band to increase the resistance

BENT OVER FLY

10-12 reps Light load

Hands raise to shoulder height, neck and spine remain long

 

Superset 2 — 3X

Note- Perform exercises at a heavy load, building in weight if able to maintain reps in the rep range. Rest 90 seconds rest between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
12 reps LAT PULLOVER
12 reps SINGLE ARM BENT OVER ROW left side
12 reps SINGLE ARM BENT OVER ROW right side
90 seconds Rest

LAT PULLOVER

12 reps Build weight

Drop your hips to lengthen the lats, keep elbows soft as you lower into a deep stretch

SINGLE ARM BENT OVER ROW

12 reps each arm

Pull hand up and back towards the b bottom of the ribs

 

Set 3 — 3X

Note- Increase load each round if able. Rest 30 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps ALT BICEP CURL
60 Seconds Rest

ALT BICEP CURL

10-12 reps Heavy

Avoid rocking the weight up. Elbows remain near to your sides.

 

Circuit 4 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds.

EQUIPMENT
MAT
DUMBBELLS

EXERCISES
10 reps SINGLE LEG JACKKNIFE right side
10 reps SINGLE LEG JACKKNIFE left side
30 seconds RENEGADE ROW INTO BEAR CRAWL
10 reps SIDE BODY V UPS right side
10 reps SIDE BODY V UP left side
30 seconds Rest

SINGLE LEG JACKKNIFe

10 Reps each side

Weight is optional. Inhale lengthen, exhale as you bring hand to opposite leg

RENEGADE ROW INTO BEAR CRAWL

30 seconds
I’ll use a pair of 20lb DBs

Set your feet wide to stabilize

SIDE BODY V UPS

10 reps Left side
10 reps Right Side

Keep knees bent to modify

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

Chin and gaze up thought this stretch

DOWN DOG

30 seconds

Peddle out your heels before pressing them flat into the mat. Exhale as you push your chest to the top of your thighs

THORACIC ROTATION

30 seconds

Switch sides halfway

supine spinal twist

30 seconds each side

 
Upper Body, Back and BicepAngela Fales