• WARM-UP

    1. Physiological sigh x 5
      *2 nose inhales + audible mouth exhale

    2. Pike (easy depth) x 10

    ‍ ‍

    STRENGTH, SET 1
    *D# = #/5 difficulty (ex: D3 = 3/5 difficulty)

    1. Overhead raises: 2.5lbs x 15

    2. Bent-over shoulder extensions: 2.5lbs x 10

    3. Tricep extensions: 16.5lbs DB’s x D3 (5sec negatives)
      *Use partial range of motion if necessary to warm up triceps with minimal load on elbows

    4. Bicep curls (overhand): 16.5’s x D3

    5. Rest 1min

    ‍ ‍

    STRENGTH, SET 2

    1. Overhead raises: 5lbs plates x D4 (D4 = max quality reps without pain)

    2. Tricep extensions: 16.5lbs DB’s x D4 (5sec negatives)

    3. Bicep curls (underhand; alternate arms): 16.5’s x D4

    ‍ ‍

    COOL-DOWN

    1. Supine twist stretch: 5 deep breaths

    2. Supine stillness: 5 deep breaths

  • WARM-UP

    1. Physiological sigh x 5
      *2 nose inhales + audible mouth exhale

    2. Squats: Bodyweight x 8 (5sec negatives)

    3. Pike Pick-ups: Alternate picking up / setting down 2.5lbs plate x 12 total reps
      *Rep 1 = pick up w/ left hand → rep 2 = set down w/ left hand → rep 3 = pick up w/ right hand → rep 4 = set down w/ right hand → repeat for 3 rounds to reach 12 reps

    4. NOTE: This will be the same rep scheme on all “pick-up” exercises, always done in 4-rep increments (in the case of single leg exercises like lunges, all 4 reps will be done with 1 leg before switching to the other leg)

    ‍

    STRENGTH
    5-minute continuous rotation:

    1. Kneeling lunge pick-ups: 2.5lbs x 4/leg

    2. Pike pick-ups: 16.5lbs DB’s x 8 total

    ‍ ‍

    COOL-DOWN

    1. Supine twist stretch: 5 deep breaths

    2. Supine stillness: 5 deep breaths

  • WARM-UP

    1. Physiological sigh x 5
      *2 nose inhales + audible mouth exhale

    2. Overhead raises: 2.5lbs plates x 15

    3. Bent-over shoulder extensions: 2.5lbs x 10

    4. Pike (easy depth): 10x

    ‍ ‍

    PUSH-UPS

    1. Knee push-ups: 8x

    2. Rest 1min

    3. Full push-ups: 5x

    4. Rest 3min (gentle “power breathing”)

    5. Full push-ups: D4 (maximum # of quality reps)

    ‍ ‍

    COOL-DOWN

    1. Supine twist stretch: 5 deep breaths

    2. Supine stillness: 5 deep breaths

  • WARM-UP

    1. Physiological sigh x 5
      *2 nose inhales + audible mouth exhale

    2. Squats: Bodyweight x 5 (5sec negatives)

    3. Pike Pick-ups: Alternate picking up / setting down 2.5lbs plate x 12 total reps
      *Rep 1 = pick up w/ left hand → rep 2 = set down w/ left hand → rep 3 = pick up w/ right hand → rep 4 = set down w/ right hand → repeat for 3 rounds to reach 12 reps

    4. NOTE: This will be the same rep scheme on all “pick-up” exercises, always done in 4-rep increments (in the case of single leg exercises like lunges, all 4 reps will be done with 1 leg before switching to the other leg)

    ‍ ‍

    STRENGTH
    5-minute continuous rotation:

    1. Squat pick-ups: 2.5lbs plates x 12 total
      *Set feet 1.5-2x wider than usual squats and plates ~12” wider than feet

    2. Single-leg pick-ups: 2.5lbs plates x 4 / leg

    ‍ ‍

    COOL-DOWN

    1. Supine twist stretch: 5 deep breaths

    2. Supine stillness: 5 deep breaths

PEEYUSH: Weekly Homework