- Warm Up Light cardio
- 5-10 minutes: Elliptical, Bike, Jump Rope
- Warm Up Mobility Sequence
- 10 reps for each
- 7 Movement Pre-Workout Sequence
- Also Inlcuded this shoulder mobility stretch more recently
- Strength Circuits: 2 sets of each circuit
- Circuit #1
- Chest Press machine
- 8-15 reps
- This can be any press variation, below are a few
- 75) Press band in Lunge/half Kneel VIDEO
- Push Up Variations
- 93.1) TRX Push Up VIDEO
- 93.2) Push Up Towel Slides VIDEO
- I have recently changed this one to the sliding hand fingers turn out and the arm goes straight so it is more of a one arm push up
- Can be done on the knees as well
- 93.3) Floor Push Ups Wide to Close VIDEO
- This can be any press variation, below are a few
- 8-15 reps
- Seated Row machine
- 8-15 reps
- Any row variation works
- 8-15 reps
- Chest Press machine
- Circuit #2
- Cable Chest Fly Single Arm Wide base
- 8-15
- With the heavier resistance I keep the feet wider, with a band I may go more narrow to challenge more balance and trunk stability as in video below
- 8-15
- Reverse Cable Fly Single Arm Wide base
- 8-15
- Same as above
- 8-15
- Cable Chest Fly Single Arm Wide base
- Circuit #3
- Seated DB Shoulder Press no back support
- 8-15
- Less back support the more your trunk as to work to maintain stability
- Try to avoid excessive arch in the low back
- 105) Shoulder Press/Pull Ups->Bench Press/Row VIDEO
- End of video
- 8-15
- Bar hang knee lift Obliques
- 5-15 reps each
- I lift my knees sideways like an oblique crunch
- Below are some other variations, Simply hanging from a bar with lat engaged is a good place to start
- 5-15 reps each
- Seated DB Shoulder Press no back support
- Circuit #4
- 197) TGU Phase 1 Bottom VIDEO
- 3-5 reps
- Hold each posiiton 5 seconds
- Upright Row cable/Bar
- 8-15 reps
- DB or any weight works
- Standing and bring hands up towards chin
- 8-15 reps
- 197) TGU Phase 1 Bottom VIDEO
- End with:
- 52.3) Standing Band Tricep Extension Chin Tuck VIDEO
- 52.4) Standing Multiangle Tricep Extension Chin Tuck VIDEO
- maybe 30sec to a minute of each
- Circuit #1
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