Here’s the third workout for week # 9

Enjoy!!!

WORKOUT WARM-UP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

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2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP


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3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Cable Pull-Through

  • 10 sets
  • 10 reps per set…
  • Using a weight that would allow you to perform 20 repetitions with good form
  • Notice the flat back…very important

Exercise # 2

Face Pulls

  • 10 sets
  • 10 reps per set…
  • Using a weight that would allow you to perform 20 repetitions with good form
  • 4 different variations in the video – rotate through or use the one that feels “best” for your shoulders

Superset # 2

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Incline DB Press

  • 7 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Air Squats

  • 7 sets
  • 20-40 reps
  • Bodyweight only – move fast!!!

Exercise # 3

Reverse DB Fly on Incline Bench

  • 7 sets
  • 5 reps
  • Using a weight that would allow you to perform 10 repetitions with good form

Superset # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets

Exercise #1

Glute Ham Raise

  • 10 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form – probably bodyweight only
  • If 5 reps is too tough, place a bench or chair in front of you so that you can limit the depth of rep in order to get the 5 reps OR use a band as in the video (don’t put the band near your neck , we don’t need any accidents)
  • This exercise can also be done on the floor with a partner holding your legs or on a proper GHR bench

Exercise # 2

Close Grip Pulldowns

  • 10 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

That’s it, you’re done for today.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)