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 5 (5sec negatives, ¾ depth)

3. Lunge twist: 5x / side

4. Pike (no weight): 10x floor touches + hold 10th rep for 10sec

‍ ‍

STRENGTH
3 sets (30sec rest between sets):

1. Hindu squat: bodyweight x 5 slow reps (only go down as far as is pain free)

2. Single-leg hinge: 6 reps per leg (1 per hand / angle as shown in first 57sec of video)

‍ ‍

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: D2

2. Standing DB row: D2

3. Treadmill: 3mph x 2min

4. Full push-ups: D2

5. Standing DB row: D2

6. Treadmill: 3mph x 3min

7. Power breathing: 20 breaths

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

9. Standing DB row: D3

‍ ‍

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, ¾ depth)

3. Lunge twist: 5x / side

4. Pike (no weight): 10x floor touches + hold 10th rep for 10sec

‍ ‍

STRENGTH
3 sets (30sec rest between sets):

1. Hindu squat: bodyweight x 5 slow reps (only go down as far as is pain free)

2. Single-leg hinge: 6 reps per leg (1 per hand / angle as shown in first 57sec of video)

‍ ‍

COOL-DOWN

1. Supine twist stretch: 5 deep breaths

2. Supine stillness: 5 deep breaths