BACK / BICEPS / MOBILITY
WORKOUT
Band work requires a band resistance that is challenging. If you can exceed the rep counts by 3-5 reps easily then increase your band resistance.
Circuit A – 5 Rounds
1-3 minutes REST in between rounds
- Straight Arm Band Pull Down x 10-12
- Standing Band Row x 10-12
- Standing, Band Shoulder Press x 10-12
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Alternating Biceps Curl w/ Top Hold x 10-12 (per arm / Medium+)
- Band Rear Delt Raises x 10-12
- Band Lat Pulldown x 10-12
Circuit C – 5 Rounds
1-3 minutes REST in between rounds
- DB Shrugs x 10-12 (Medium+)
- Standing, Band Shoulder Press x 10-12
- Band Lateral Shoulder Raise x 10-12 (each side)
WARM UP
- 2-3 Minute Row or Bike Ride
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Dead Hang x 30 sec
DECOMPRESSION
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon 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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