UPPER BODY PUSH/PULL
WORKOUT
60-90 seconds rest in between sets and exercises. You will use Horizontal Loading which means you perform all of the sets of one exercise before moving on to the next.
- Push Press
- Set 1 x 10-12 (Light)
- Sets 2-3 x 8-10 (Medium)
- Sets 4-5 x 6-8 (Medium+)
- Sets 6-8 x 3-4 (As heavy as possible)
- Wide Grip Pull-ups 5 x 5
- DB Rolling Tricep Extension 6 x 10 (Medium)
- KB Windmills 4 x 8 (each side / Medium)
- Banded Pull-Apart 3 x 75
Finisher – 4-20-10
(total time 6 minutes)
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Perform exercise 3 for 20 seconds followed by 10 seconds of rest. Repeat for 4 sets with no rest between sets.
- Battle Rope Single Arm Waves (right side)
- Battle Rope Single Arm Waves (left side)
Alt: Alternating Single Arm Band Pulldown (Heavy Band) - Burpees
WARM UP
- Bike / Row – 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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