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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4&utm_source=rss&utm_medium=rss x 5 each
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc&utm_source=rss&utm_medium=rss x 10 each
Pushups (Incline) – https://www.youtube.com/watch?v=z_lFJknqHn4&utm_source=rss&utm_medium=rss x 5 (:03 descent, :02 pause, explode up)
Primary Lift –
Go heavy, take plenty of rest, focus on form; record weight used
Find 5RM Pause Bench press (pause :03 full seconds)
Bench press w/ pause – https://www.youtube.com/watch?v=K4BIkKGKy9k&utm_source=rss&utm_medium=rss
OR
Find :03 pause 5RM pause chest press @ 10/10 rate of perceived exertion
DB Chest Press – https://www.youtube.com/watch?v=Obq830aIfWw&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.
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.
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 10
Pull Parts with Band – Supinated – https://www.youtube.com/watch?v=dt_zIXMiK6A&utm_source=rss&utm_medium=rss x 10
The real accessory work. None of this should feel more challenging than an RPE of 6-7.
Conditioning –
Every 2:00 x 5 rounds
15 DB thrusters
10 lateral box jump overs
Thrusters (DB/KB/BB two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0&utm_source=rss&utm_medium=rss
Lateral box jump overs – https://www.youtube.com/watch?v=n4BihLuFHEc&utm_source=rss&utm_medium=rss
Set a timer to beep every 2:00 for five rounds. Complete 15 thrusters with a heavier weight, you might not be able to do all 15 of unbroken. Then 10 box jump overs. For these, prioritize the two foot take off, so if that means you have to jump to a lower platform, that is okay. If you cannot go up and over, come back down and alternate your lateral side.
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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