AB: Thoracic Outlet Syndrome: Gym Program Update (10-20-19)

  • The program below is set up as 2 separate workouts
    • If you planning on weight training 4 days in a week, ideally you would do the following
      • Day 1: Workout 1
      • Day 2: Workout 2
      • Day 3: No weight training but can do cardio
      • Day 4: Workout 1
      • Day 5: Workout 2
      • Day 6: No weight training, cardio is an option
      • Day 7: Rest day
    • Workout 1: Upper Body Focus
    • Workout 2: Lower Body/Ab focus
    • If you workout only 2-3x in a week, you are better off doing total body with a rest day in between each weight training day
      • If you choose that, I recommend doing 4 movements from from each workout
  • Workout #1:
    • 2 sets for each circuit alternating the movements in each circuit 2x
    • Circuit #1
      • Chest Press DB (8-15 reps):Can
        • Can also do chest press machine
      • Band Pull Apart (8-15 reps)
    • Circuit #2 (8-15 reps each)
      • Row
      • Chest Fly
    • Circuit #3 (8-15 reps for each)
      • Shoulder Press
      • Weight Pullover
    • Circuit #4 (8-15 reps each)
      • Tricep extension
      • Bicep Curl
  • Workout #2
    • Circuit #1 (8-15 reps)
      • Deadlifts
      • Band In hands or weights ab control Dead Bug
    • Circuit #2 (8-15 reps each)
      • Goblet Squat
      • Ball Hamstring Bridge Progression
        • Phase 1
        • Phase 2
    • Circuit #3 (8-15 reps)
      • Sprinter Lunge
      • Rolling Get Up progression from arm bar
    • Circuit #4
      • Band 4 way lateral hip Stability (5-10 steps each way)
      • Single leg band adductor (8-15 reps for each)