Upper 1

A1

Notes:

Inverted Row - Rings/Suspension Trainer

4 sets of 6. 2 second pause in stretch and contracted position on all reps. Minimal Rest (0s)

  • 4 Sets

Superset

A2

Notes:

Cat Cow

4 sets of 5. Partial Rest (60s)

  • 4 Sets

B1

Notes:

Banded Pushup

4 sets of 6. 2 second pause in stretch and contracted position on all reps.

  • 4 Sets

Superset

B2

Notes:

Windmill

4 sets of 5 per side. Partial Rest (60s)

  • 4 Sets

C1

Notes:

Overhead Support

3 sets of 30 seconds. Partial Rest (30s)

  • 3 Sets

D1

Notes:

Dumbbell Y Raise

3 sets of 12-15 with a 3 second pause in contracted position.

  • 3 Sets

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