Performed strength exercises in this workout.
|
Mobility - Thoracic extension on bench
·
|
 8 reps |
| |  |
|
Scapular angels - Resistance band
· Shoulders
|
6 reps |
| | |
|
Clamshell in sideplank
· Legs
|
10 reps |
| | |
|
Clamshell in sideplank
· Legs
|
10 reps |
| | |
|
Serratus press - Dumbbell
· Shoulders
|
8 x 9.0 kg |
| | |
|
Serratus press - Dumbbell
· Shoulders
|
8 x 9.0 kg |
| | |
|
Scapular pullup + half PU, box assisted
· Shoulders
|
5 reps |
| | |
|
Mobility - Thoracic extension on bench
·
|
8 reps |
| | |
|
Scapular angels - Resistance band
· Shoulders
|
6 reps |
| | |
|
Clamshell in sideplank
· Legs
|
10 reps |
| | |
|
Clamshell in sideplank
· Legs
|
10 reps |
| | |
|
Serratus press - Dumbbell
· Shoulders
|
8 x 8.0 kg |
| | |
|
Serratus press - Dumbbell
· Shoulders
|
8 x 9.0 kg |
| | |
|
Scapular pullup + half PU, box assisted
· Shoulders
|
5 reps |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
3 reps |
| | |
|
Landmine row, one arm, from side - Barbell
· Back
|
8 x 10.0 kg |
|  | |
|
Landmine row, one arm, from side - Barbell
· Back
|
8 x 10.0 kg |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
3 reps |
| | |
|
Landmine row, one arm, from side - Barbell
· Back
|
8 x 10.0 kg |
| | |
|
Landmine row, one arm, from side - Barbell
· Back
|
8 x 10.0 kg |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
3 reps |
| | |
|
Landmine row, one arm, from side - Barbell
· Back
|
8 x 12.5 kg |
| | |
|
Landmine row, one arm, from side - Barbell
· Back
|
8 x 12.5 kg |
| | |
|
Bench press, single arm - Dumbbell
· Chest
|
8 x 12.5 kg |
| | |
|
Bench press, single arm - Dumbbell
· Chest
|
8 x 12.5 kg |
| | |
|
Dips in rings, banded
· Chest, Triceps
|
4 reps |
| | |
|
Reversed plank on elbows
· Back
|
30 reps |
| | |
|
Bench press, single arm - Dumbbell
· Chest
|
8 x 15.0 kg |
| | |
|
Bench press, single arm - Dumbbell
· Chest
|
8 x 15.0 kg |
| | |
|
Dips in rings, banded
· Chest, Triceps
|
4 reps |
| | |
|
Reversed plank on elbows
· Back
|
30 reps |
| | |
|
Bench press, single arm - Dumbbell
· Chest
|
8 x 15.0 kg |
| | |
|
Bench press, single arm - Dumbbell
· Chest
|
8 x 15.0 kg |
| | |
|
Dips in rings, banded
· Chest, Triceps
|
4 reps |
| | |
|
Reversed plank on elbows
· Back
|
30 reps |
| | |
|
Lat pullover - Dumbbell
· Back
|
10 x 12.5 kg |
| | |
|
Hollow rock
· Abs
|
5 reps |
| | |
|
Hollow hold, one leg bent
· Abs
|
 15 seconds |
| | |
|
Lat pullover - Dumbbell
· Back
|
10 x 15.0 kg |
| | |
|
Hollow rock
· Abs
|
5 reps |
| | |
|
Hollow hold, one leg bent
· Abs
|
15 seconds |
| | |
|
Lat pullover - Dumbbell
· Back
|
10 x 15.0 kg |
| | |
|
Hollow rock
· Abs
|
5 reps |
| | |
|
Hollow hold, one leg bent
· Abs
|
15 seconds |
| | |
