Upper body pull
Onto another back day! You will see this week that there is a lot of movement variety from week 1. Although the exercises are changing, there is a lot of overlap between the movements selected this week and those from last week. You will have to create a new baseline for the weights you are using today, but your execution from last week should give you some indication of how to execute this week.
Station 1: 10 min L
3 sets
1) 40-60 sec Plank Kettlebell Pull Through (Regression forearm plank pull through) rest 10 sec
2) 10-20 Dual Dumbbell Pullover
Loading Note: Choose a weight that challenges you for the 40-60 sec plank.
For the pullover, aim to select a weight that allows you to hit form failure between 12-20 reps.
Station 2: 10 min C
3 working sets
1) Tripod Dumbbell Row
Reps = see notes below
2) 8-12 BB Bicep Curl
Working Set 1 – 12 reps/side – RPE 7
Working Set 2 – 10 reps/side – RPE 7
Working Set 3 – 8 reps/side – RPE 7
Curl Loading Note: aim for a number of reps till failure
Station 3: 10 min C
6 working sets
4-6 Supinated Strict Pullup
Loading Note: Perform 1 warm-up set of a few reps to determine any assistance needed. Aim for the first set to be about RPE 6-7. This will lead to the last set being about RPE 9-10.
Progression Note: In weeks 2 and 4, Reps will increase per set, Keep same band or weight and challenge yourself to make higher reps every week
Station 4: 10 min C
Every 60 sec x 10 sets
Min 1) 45 sec Mountain Climbers
Min 2) 45 sec Row
Min 3) 20 sec/side Side Plank
- Loading Note: Choose a sustainable pace that allows you to move consistently for 15 minutes.