Day 1
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
4 | 7-9 | A1 |
|
1 Arm Dumbbell Row |
4 | 7-9 | A2 |
|
One Leg Deadlift |
3 | 10-12 | B1 |
|
Dumbbell Chest Press |
3 | 10-12 | B2 |
|
Kettlebell High Row To Catch |
2-3 | 12-15 | C1 |
|
TRX (Closed Chain) Tricep Extensions |
2-3 | 12-15 | C2 |
|
Farmers walk |
1 | 12-15 | 1 Set each side. Single Kettle bell Carry. |
|
Day 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
4 | 7-9 | Palms facing forwards (underhand grip). |
|
1/2 knealing press |
4 | 7-9 | PUSH UPS. Remember to start from the ground, and focus on the push UP. Breathe out on the way up, in on the way down. Keeping hips and shoulders inline. |
|
Bridge and Variations |
3 | 10-12 | 10-12 Per Leg. |
|
Dead- Row |
3 | 10-12 | Underhand Grip, Knees to Hips. |
|
Pistol Squats |
2 | 12-15 | Single Leg Squat Using TRX for balance and support. |
|
Pull Ups |
2 | 12-15 | Pull Ups on TRX. Squeeze shoulders at the top of each rep. Aim for 45 Degree angle. |