Strength Programming 03/25/2023

WARM UP

Lacrosse ball pecs, lats, lower back – 1 minute each side/each position

3 Rounds
8 Thoracic Rotations on the Wall each side
10 Banded Plank Walk Steps each direction (forward, backward, side to side)
20 Deadbugs

2 Rounds
10 Light Dumbbell Deadbugs
8 Half Kneeling Med Ball Toss each side

PUSH-UPS

Push Ups
5×7
rest :60-:90 between sets
*if 7 is too easy, then weight them (wear a weight vest or place a 10-20# plate on your back)

If not doing pushups from the ground yet, pick a scale here – https://youtu.be/yC1I0nWjq9w

DUMBELL INCLINE BENCH PRESS

Dumbbell Incline Bench Press
5×7
Rest 2 min between sets
*Flex hard at top of each rep

CHEST SUPPORTED DUMBBELL ROW

8×4 – GO HEAVY!!!
*2 second pause at the top of the row
rest 2 minutes between sets

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Strength Programming is $29.99 and includes a 3 day a week Dumbbell Program, Sprints and Plyometrics, and Accessory (add in some Olympic Weight lifting!).

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