UPPER BODY PUSH/PULL
WORKOUT
STRENGTH:
3-5 minutes REST in between the strength sets.
- Bent Over BB Row + Burpee 5 x 5
CIRCUIT – 4 Rounds
Perform all exercises in the circuit for the prescribed number of rounds. 60-90 seconds rest in between rounds.
- DB Floor Press x 8-10
- Ipsilateral Bird Dog Row x 8-10 (each side)
- Lateral Raise + Front Raise Combo x 8-10
- Eccentric Band Low Rows x 8-10
CORE – 6-20-10
- Ab Roll Outs (Use an ab roller, TRX bands/rings, barbell or a row machine)
- Suitcase Crunch
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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