Push & Hamstrings Home

A1

Notes:

Banded Push Ups

3 sets of 8-10 reps. Minimal Rest (0s)

  • 3 Sets

Superset

A2

Notes:

Push Ups

3 sets of AMRAP. Minimal Rest (0s)

  • 3 Sets

A3

Notes:

Banded Push Ups

3 sets of 5 reps. You’ll only be able to get halfway up before getting stuck against the band tension – push as hard as you can into the band for 5 seconds, then repeat for 5 reps. Partial Rest (90s)

  • 3 Sets

B1

Notes:

High Band Row (Rear Delt)

2 sets of 12-15 reps. Minimal Rest (0s)

  • 2 Sets

Superset

B2

Notes:

Band Y Raise

2 sets of 12-15 reps. Partial Rest (60s)

  • 2 Sets

C1

Notes:

Band Triceps Extension

2 sets of 12-15 reps. Minimal Rest (0s)

  • 2 Sets

Superset

C2

Notes:

Circus Extension

2 sets of 12-15 reps. Partial Rest (30s)

  • 2 Sets

D1

Notes:

Hamstring Isometronic

2 sets of 15 seconds. Minimal Rest (0s)

  • 2 Sets

Superset

D2

Notes:

Banded Single Leg RDL

2 sets of 12-15 reps. Partial Rest (60s)

  • 2 Sets

E1

Notes:

Band Leg Curl

2 sets of 12-15 reps. Push all to failure, finishing each set with an overloaded Isometric for 10 seconds. Position yourself further away to increase the band tension and get as high as you can (roughly halfway) and hold with max tension. Partial Rest (45s)

  • 2 Sets

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