UPPER BODY PUSH/PULL
WORKOUT
STRENGTH CIRCUIT – 4 Rounds
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.
- DB Bench Press x 8-10 (Heavy)
- Eccentric Lat Band Pulldowns x 10 (Heavy)
MOVEMENT CIRCUIT – 6 Rounds
Complete all exercises in the circuit, with as little rest as possible between exercises, that is 1 round. Complete 6 rounds. Rest 1-2 minutes between rounds.
- DB Hang Clean + Press x 6 (Heavy)
- DB Bent Over Row x 6 (Heavy)
- Hollow Body Alternating DB Floor Press x 6 (each arm / Heavy)
- Renegade Rows x 6 (each arm / Heavy)
- Single Arm Alternating Hammer Curls x 6 (each arm / Heavy)
CORE – 6-20-10
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. Repeat for 6 sets.
- Ab Roll Outs (Use an ab roller, TRX bands/rings, barbell or a row machine)
- Anti-Extension Dead Bug
WARM UP
- Band Pass Throughs x 15
- Lunge with Scaption x 10 (each side)
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Standing T-Spine Rotation x 10 (each side)
- Shoulder Taps
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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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