Performed strength exercises in this workout.
|
Mobility - Thoracic extension on bench
·
|
 8 reps |
| |  |
|
Scapular angels - Resistance band
· Shoulders
|
6 reps |
| | |
|
Pallof press - Cable
· Abs
|
10 reps |
|  | |
|
Pallof press - Cable
· Abs
|
10 reps |
| | |
|
Serratus press - Dumbbell
· Shoulders
|
8 x 10.0 kg |
| | |
|
Serratus press - Dumbbell
· Shoulders
|
8 x 10.0 kg |
| | |
|
Scapular pullup + half PU, box assisted
· Shoulders
|
5 reps |
| | |
|
Mobility - Thoracic extension on bench
·
|
8 reps |
| | |
|
Scapular angels - Resistance band
· Shoulders
|
6 reps |
| | |
|
Pallof press - Cable
· Abs
|
10 reps |
| | |
|
Pallof press - Cable
· Abs
|
10 reps |
| | |
|
Serratus press - Dumbbell
· Shoulders
|
8 x 10.0 kg |
| | |
|
Serratus press - Dumbbell
· Shoulders
|
8 x 10.0 kg |
| | |
|
Scapular pullup + half PU, box assisted
· Shoulders
|
5 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Chest, Triceps
|
5 x 10.0 kg |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
4 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Chest, Triceps
|
5 x 12.0 kg |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
4 reps |
| | |
|
Bench press, paused, 3 sec eccentric - Barbell
· Chest, Triceps
|
5 x 12.0 kg |
| | |
|
Chin up with feet on box - supinated grip
· Biceps
|
4 reps |
| | |
|
Landmine row, single arm, from side - Barbell
· Back
|
6 x 10.0 kg |
| | |
|
Landmine row, single arm, from side - Barbell
· Back
|
6 x 10.0 kg |
| | |
|
Dips, banded -
· Triceps
|
3 reps |
| | |
|
Landmine row, single arm, from side - Barbell
· Back
|
6 x 15.0 kg |
| | |
|
Landmine row, single arm, from side - Barbell
· Back
|
6 x 15.0 kg |
| | |
|
Dips, banded -
· Triceps
|
3 reps |
| | |
|
Landmine row, single arm, from side - Barbell
· Back
|
6 x 15.0 kg |
| | |
|
Landmine row, single arm, from side - Barbell
· Back
|
6 x 15.0 kg |
| | |
|
Dips, banded -
· Triceps
|
3 reps |
| | |
|
Lat pullover with crunch - Dumbbell
· Abs
|
10 x 11.0 kg |
| | |
|
Chinese plank, reversed
· Back
|
 45 seconds |
| | |
|
Hollow hold w banded arm pull - Resistance band
· Abs, Back
|
6 reps |
| | |
|
Lat pullover with crunch - Dumbbell
· Abs
|
10 x 11.0 kg |
| | |
|
Chinese plank, reversed
· Back
|
45 seconds |
| | |
|
Hollow hold w banded arm pull - Resistance band
· Abs, Back
|
6 reps |
| | |
|
Lat pullover with crunch - Dumbbell
· Abs
|
10 x 11.0 kg |
| | |
|
Chinese plank, reversed
· Back
|
45 seconds |
| | |
|
Hollow hold w banded arm pull - Resistance band
· Abs, Back
|
6 reps |
| | |
