Full Body:
Tip: MIXED GRIP PULL-UPS
The pull-up is one of the greatest lat exercises but is often performed with low quality, leading to more emphasis on the biceps and upper traps. To prioritize engagement of the lats, focus on pulling the shoulder blades down and back as you stick your chest up to the pull-up bar. For most individuals, it is easier to engage the lats with the supinated pull-up variation than the pronated grip. The mix grip pull-up option allows you to feel how to better engage the lat on the pronated grip side. During this exercise, try to remain relatively balanced from side to side, focusing on keeping the shoulder blades retracted to engage the lats.
Station 1: AEROBIC PACE : 10 min
At your own Pace or AMRAP 200m/160m Run 10 Goblet Clean 10 KB Plank walk 10 Plank KB Pull Through Exercises to be done in a controlled movement with minimal to no rest in between. Aim to keep god form and increase the weight every round if possible. Coach note: When to do AMRAP and when to do aerobic pace? : Clients who will start in station 1 would probably prefer to do the station without rush so that they can lift HEAVY in station 2. If station is their last station then they can push their stamina and move fast. .
Station 2: STRENGTH INTENSITY: 10 min
2- 3 SETS 10 Cyclist Front Squat 10/ side Hand Supported S. Leg DB/KB RDL We will reduce the reps in the front Squat so lift Heavier. We are increasing the reps in the increase the Hand Supported S. Leg DB/KB RDL, you can keep the same weight as last week but aim for higher reps . Record your weight. The hand supported single leg RDL can be performed either with DB or KB. This exercise has been recorded using a PVC pipe for Hand supported. Do not use it. The PVC pipe provides very little to no support at all. Better they get the support from a wall, the leg of the half rack or the leg of the rig or even from the high boxes. In this current workout better to set up this exercise having the support from the boxes.
Station 3: STRENGTH BALANCE: 10 min
2 WORKING SETS 8/side S. Arm KB Filly Press 30m KB Front Rack Carry 8 Mixed Grip Pullup Again we aim for heavy lifting here. IF no suitable weight is found within KB then use DBs.
Station 4: Fatigued Upper body: 10 min
500/400m Row Buy In Then, in the remaining time: 2-4-6-8-10… Supinated Grip Body Row 2 Inchworm Pushup
