NS
NS
Pre-Workout
bench low back stretch 30 sec min
LIFT
6-8 Band Resisted Bench Press (folded yellows on green clet) 75 percent
12 curtsy landmine R/L
3x
12 curtsy landmine R/L
3x
12-15 DB pullover https://youtu.be/_oqq1XAVjy8
12-15 incline bench press
3x
12 Barbell glute bridge (1sec pause at top)
10-12 db rear delt raise ( during glute bridge )
3x
21’s low -mid- full pushups on elevated pushups – use 2 boxes
(During pullover)
21 crunches
2x
12-15 band bag chest fly https://youtu.be/EtwDiKt5cAA
20 ALT Db bicep curl (slow on way down)
10 3×3 cadence (set up low) dips feet on ground (unless can do BW dips – no bands)
3x
Reps
100 band tricep kick back https://youtu.be/gKKDgArjwFo
every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)
every time you stop do 30 calf raises (10 toes in- 10 toes out- 10 toes neutral)
