Upper Body:
The lower back and obliques are just as important as the muscles on the front of the core despite being overlooked in most programs. The progression here is simple: try to get a nice pump or accumulate some fatigue in both these areas each week. The movement variations will change slightly to keep your engagement high.
Station 1: 10 min
Max pronated Pull ups in 10 minutes.
Beat your record every week. If you plan to use resistance band, keep the same type of band for the entire cycle. the progression here is to try to achieve a higher number of reps every week
Station 2: 10 min
Supinated bent over row
8 sets
- Warm-up Set – 10 reps – RPE 5-6
- Working Set 2 – 8 reps – same weight as set 1
- Working Set 3 – 8 reps – same weight as set 1
- Working Set 4 – 8 reps – same weight as set 1
- Working Set 8 – Max unbroken reps at Set 1 weight
Emphasize stretching in the hamstrings and groin during this exercise. You only need a little load to get a great stimulus. Expect an increase in RPE as the sets progress.
Station 3: 10 min
EMOM
1) 12 Hammer curl
rest 10 sec
2) 30m Dumbbell Cross Body Carry or 30 sec/side Dumbbell Cross Body March
Station 4: 10 min
3 rounds
30 Sec/side: DB Star Plank
1min intense cardio (any machine)
1 min Kettlebell Sumo Deadlift High Pull
