3.26 Wednesday | Gym

This workout will move a little big quicker. We begin and end with some walking to work out some lingering soreness.

WARM UP

incline walking

10 Minutes

Perform cardio of your choosing

PLANK PIKE REACH

30 seconds Alt reaching arm

THORACIC ROTATION

30 seconds Switch halfway

LONG BAND DISLOCATION

30 seconds

The wider the grip the easier to get full range of motion

Set 1 — 3X

Note- Perform one exercise building in weight.. Rest 60 seconds between rounds. Complete 3 rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
10-15 LAT PULLDOWN
60 seconds Rest

LAT PULLDOWN

10-15 reps

Before you begin pulling down, roll your shoulders down and back. Pull the bar down to chin level.

Superset 2 — 3X

Note- Perform exercises, one after the other, with limited rest between movements. Rest as needed at the end of each round. Complete 3 rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
10-15 reps SINGLE ARM ROW each arm
10 reps ALT BICEP CURL each arm

SINGLE ARM ROW

10-15 reps

Hinge at your hips. Keep a soft bend in your elbows as you draw the ropes down to your thighs.

ALT BICEP CURL

10 reps each arm

Avoid swinging the weight up. Keep your elbow near your side as you complete the curl and slowly lower

Circuit 3 — 3X

Note- For this circuit you will perform each movement, one after the other completing as many reps as possible. Rest 30 seconds between rounds.

EQUIPMENT
PULL UP BAR
JUMP ROPE

EXERCISES
20 seconds JUMPING CHIN UP
60 seconds JUMP ROPE
30 seconds Rest

JUMPING CHIN UP

20 seconds As many reps as possible

JUMP ROPE

60 seconds

This is used as an active recovery. Option to rest here instead, if needed.

Set 4- 1X

Note- Option to extend the time if desired. We are taking extra time to push out some of the lingering soreness we’ve accumulated this week.

EQUIPMENT
WALKING

EXERCISES
10 minutes WALKING

WALKING

10 minutes walking

Cooldown

DOWN DOG PEDAL STRETCH

30 seconds

Walk out your feet before pressing your heels into the mat and chest into your thigh

SCORPION STRETCH

60 seconds

CAT COW

30 seconds

Inhale as you round your spine up. Exhale as you press down

SIDE BODY STRETCH

30 seconds Alt directions

Reach up before leaning into your side body