Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
45 sec Extended Plank
Performance (Leg focused): Tip: PROGRESSION NOTE - SQUATS We are adding a set this week to your Back Squats. Adding volume in this way is a means of progressing. You don't have to increase your weight. Attempt to hit the same weights as last week,...
Full Body: Tip: NAVIGATING STRAIGHT SETS Straight sets mean you will be using the same weight for all sets. As each set progresses, the RPE will increase because you are accumulating more fatigue with each set. Aim to start the first set with a...
Performance (Leg focused): Tip: Pause Deadlifts The pause deadlift is a great exercise to gain confidence in your setup position and pull directly off the floor. The setup position and the way the bar moves within the first inch of the movement is...