CHEST / BACK
WORKOUT
Circuit A – 6 Rounds
1-2 minutes REST in between rounds
- Close Grip Incline Bench Push Up x 10
- 2-for-1 DB Chest Press x 5 (single-single-double is 1 sequence)
Circuit B – 5 Rounds
1-2 minutes REST in between rounds
- Standard Pull Up x 8-10 (Band assisted OK)
- Push up (on Dumbbells) with Alternating Knee Tuck x 12
Stand 2 DBs up and perform your push up on them. Between each push perform a full step through (think forward lunge) in between the DBs. Alternate sides after each push up.
Finisher – 3 Rounds
Perform 1 DB Pullover then 1 DB Press, 1 DB Pullover then 2 DB Presses, 1 DB Pullover then 3 DB Presses, etc. Continue until you have completed 8-10 DB Presses.
WARM UP
- Jump Rope – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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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