Exercise |
Sets |
Reps |
Rest |
Pull-up Challenge |
|
|
|
|
|
|
|
Warm-up |
|
|
|
Fire hydrants |
1 |
10ea/10ea |
|
“L” stretch |
1 |
10ea |
|
Heel walk |
1 |
2L |
|
Cat/cow |
1 |
15 |
|
|
|
|
|
Activation |
|
|
|
Jog |
3 |
30″ |
|
3-way band pull |
3 |
30″ |
|
BW squat |
3 |
30″ |
|
Monster band shoulder press |
3 |
30″ |
– |
|
|
|
|
9 to 5 |
|
|
|
A1- Alt. Cossack squat + Hop-ups |
9 |
9ea+9 |
|
B1- Triceps dips + Toe touches |
8 |
8+8ea |
|
C1- PVC OH squat + KB swing w/ broad jump |
7 |
7+7 |
|
D1- Band rear delt. Flies + Power step-ups |
6 |
6+ 6ea |
|
E1- SL RDL + MB lateral throw |
5 |
5ea+5ea |
– |
|
|
|
|
Abs |
|
|
|
V sit |
3 |
30″ |
|
Side-lying hip extension |
3 |
10ea |
|
KB SA OH walk |
3 |
2L each |
60″ |