A1 lying DB front raise – 12-20 reps*
A2 rope face pull – 12-20 reps*
3 sets, 1 minute rest between rounds
*First set pick a weight that’s a hard 12 reps for each. Second set hit 15 with the same weight. Third set aim for 20 (same weight)
A1 Y-raise – 20 reps
A2 DB rear delts – 15-20 reps
A3 DB rear delt swings – 15-20 reps
2-3 rounds, 60 seconds rest between rounds
A1 cable cross front raise – 15 reps
A2 band false press* – 15 reps
2-3 rounds
30 seconds rest between sets
*actively driving the back of your hand behind you
A1 DB triceps extensions – 10-12 reps
A2 extension/press thing – 5 full reps minimum
2-3 sets, 60 seconds reps between rounds
*You just turned those little pony horseshoes into full grown SWOLL Clydesdale horseshoes. They grow up sooooo fast. I’m. So. Proud ???
A1 box squat – 5-8 reps*
A2 heel elevated goblet squat – 15-20 reps
A3 quad iso stretch – 30 seconds+
2-3 rounds, 2 minutes rest between rounds
*One drop sets. At least 10 reps minimum on the drop
A1 incline cable curls – 15-20 reps
A2 standing pronated curls – AMRAP
A3 standing supinated curls – AMRAP
2-3 rounds, 45 seconds rest between rounds
A1 rope pullover – 12-15 reps*
A2 seated forward lean row – 12-15 reps*
2-3 rounds, 60 seconds between rounds
*drop set on each
A1 cable rear delt – 10-20 reps*
A2 dead stop banded smith overhead press – 15-30 reps**
1-2 rounds, 60 seconds rest between sets
*1 drop set. 10-12 reps on the first set, then drop to a weight you can get another 10-12 reps with
**drop set by dropping bands. First set at least 15 reps. Drop the bands and AMRAP
A1 banded DB rear foot elevated split squat – 10 reps (per leg)
A2 DB rear foot elevated split squat – 10 reps (per leg)
A3 rear foot elevated split squat (body weight) – 10 reps (per leg)
A4 heel elevated goblet squat (dumbbell) – 10 reps
A5 heel elevated squat (body weight) – AMRAP
1-2 rounds, 90 seconds rest between rounds
*alternate legs complete A1 both legs, then move to A2, etc…
A1 Roller cable fly – 10-15 reps
A2 banded floor press – 10-12 reps
A3 banded floor fly – 10-12 reps
A4 floor press – AMRAP
2-3 rounds, 90 seconds rest between rounds
A1 smith close-grip band press – 10-12*
A2 rope extensions – 10-12
A3 rope overhead extensions – 10-12a**
2-3 rounds, 90 seconds between rounds
*double drop – drop band, then drop plate
**one drop
A1 cuff cable rear delt – 10-15 reps
A2 cuff cable Y raise – 10-15 reps
A3 cuff cable face pull – 10-15 reps
2-3 rounds, 60 seconds break between rounds