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Run: 2min at gentle pace
Wall calf stretch: 30sec / side
DB Lu raises: 2.5’s x 12
Bent-over shoulder extensions: 2.5’s x 12
Loaded butterfly stretch: 15lbs DB’s x 60sec
Plank to downward dog: 5 reps of 5sec holds in both plank and DD
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2 sets of handstand + mobility:
Set 1:
Kneeling split squat / hip flexor stretch: 30sec / side
Rest 1min before set 2
Set 2:
Deep squat: 40sec
*Lower SLOWLY (5-10sec) into a deep, flat-footed squat; go as low as possible while remaining active in keeping knees out and back straight
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3 sets of seated BB overhead press (OHP) and BB squats (rest 2min btw sets):
Seated OHP: 35lbs BB x 9-10-11
Barbell squat: 55lbs x 6-8-10p (p = pause at bottom of each rep)
*Keep negatives slower than in video (~3sec)
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3 sets of L-sit, shoulder stand, and stiff-legged deadlifts (perform all 3, then rest 2min btw sets):
Shoulder stand: tuck x 12-12-12sec
L-sit: tuck x 10-10-10sec
SLDL: 55lbs x 10-10-10
*RECORD ANY SET
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EMOM: 5 minutes (5 sets, one set every minute on the minute; can use an EMOM/interval timer or just keep an eye on a stopwatch)
Chest-supported DB row: 20lbs DB’s x 6-6-6-6-6
*Aim for near exact technique and tempo in video (note: emphasize pulling with your back more than arms by pulling DB’s to sides of belly button rather than chest)
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2 sets of chest-supported reverse fly + incline pec fly (perform both, then rest 2min btw sets):
*Set adjustable bench to only one notch of incline above flat setting
CS reverse fly: 5lbs DB’s x 16-17
*Note: aim to find an angle of pull where you feel your posterior delts more than your traps and rhomboids (though it’s normal to feel both)Incline pec fly: 5lbs DB’s x 1-1 ultra-slow rep (tempo: 20sec down, 10sec hold, 20sec up)
*SKIP IF PAINFUL FOR ELBOW
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Jackhammer: 1min
Walk: 5min+
KEVIN: Monday Session
Session feedback:
*Video Submissions:
None