Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the following..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY&utm_source=rss&utm_medium=rss x 5 each (really press down through hands to dive nose toward toes)
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw&utm_source=rss&utm_medium=rss (split stance) x 3 each, each leg forward
Overhead Press (Seated on Ball/ Bench) with DB/ KB – https://www.youtube.com/watch?v=h-cB4ngWhTc&utm_source=rss&utm_medium=rss x 5 (slow ascent and descent, light weight)
Primary Lift –
Go heavy, take plenty of rest, focus on form; record weight used
Find 1RM Seated Barbell Shoulder Press
Seated BB Shoulder Press – https://www.youtube.com/watch?v=Lne07rrXzi4&utm_source=rss&utm_medium=rss
OR
Find 5RM Seated shoulder press @ 10/10 rate of perceived exertion
DB/ KB Overhead Press (Seated) – https://www.youtube.com/watch?v=h-cB4ngWhTc&utm_source=rss&utm_medium=rss
Superset 1 – Three Times
Neutral grip chest press – https://www.youtube.com/watch?v=hESl_MlbbPs&utm_source=rss&utm_medium=rss x 10
Overhead Tricep Extension – https://www.youtube.com/watch?v=Epk54Dqsb6Q&utm_source=rss&utm_medium=rss x 10
The triceps assists the delts and pecs in a chest press, so allow the chest press to take most of your energy here. Rest, but not more than ~:30 before moving into the triceps, then rest 1-2 min if possible before chest press to ensure you can maintain your weight. On sets 1-2, you should have 2-3 reps in the tank on both exercises, on set 3, about 1-2 reps. In week two, take :03 to descend on every rep on chest press, then explode up. Your effort may go up a bit from last week as time under tension increases, but try to maintain weight from last week if possible. Take more time after triceps if necessary.
Superset 2 – Three Times
Standing Rows with Cable/ Bands (single arm) – https://www.youtube.com/watch?v=pE-INqmDy-M&utm_source=rss&utm_medium=rss x 10 each
Cable straight bar curl – https://youtu.be/gqL4yfCwdvk?utm_source=rss&utm_medium=rss x 10
The biceps assists the back and rear delts in rows, so allow the rows to take most of your energy here. Rest, but not more than ~:30 before moving into the biceps, then rest 1-2 min if possible before rows to ensure you can maintain your weight. On sets 1-2, you should have 2-3 reps in the tank on both exercises, on set 3, about 1-2 reps. In week two, take :03 to extend on every rep on rows, then pull back explosively. Your effort may go up a bit from last week as time under tension increases, but try to maintain weight from last week if possible. Take more time after biceps if necessary.
Circuit 3 – Three Times
Cables/ Band lateral raise – https://www.youtube.com/watch?v=NtSD3iK_3Uc&utm_source=rss&utm_medium=rss x 10 each
Front Raises – https://www.youtube.com/watch?v=dgm0DERQ-m0&utm_source=rss&utm_medium=rss x 10
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU&utm_source=rss&utm_medium=rss x 15
Pull Parts with Band – Supinated – https://www.youtube.com/watch?v=dt_zIXMiK6A&utm_source=rss&utm_medium=rss x 15
The real accessory work. None of this should feel more challenging than an RPE of 6-7. In week 2, perhaps increase weight, so RPE increases to a 7-8. Reps increase on pull apart as well.
Conditioning –
For time –
50 front squats
EMOM – 5 burpees
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be&utm_source=rss&utm_medium=rss
Front squat with KB or DB – https://youtu.be/91jVBja_5HU?utm_source=rss&utm_medium=rss
For time, complete 50 front squats with a moderate weight. But every minute you must start with 5 burpees, including 0:00.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqM&utm_source=rss&utm_medium=rsswhile stretching
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM&utm_source=rss&utm_medium=rss x :90 lying
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