Warm Up
Smash upper outside of chest with
lacrosse ball 1 minute each side
Banded chest opener stretch 1 minute a side
Banded lat stretch 1 minute a side
Band pull aparts 10
3x
10 push ups
10 light dumbbell shoulder press
10 balboas
lacrosse ball 1 minute each side
Banded chest opener stretch 1 minute a side
Banded lat stretch 1 minute a side
Band pull aparts 10
3x
10 push ups
10 light dumbbell shoulder press
10 balboas
Conditioning
Zone 2
20 minute easy row, bike or run
Conversational Pace
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
20 minute easy row, bike or run
Conversational Pace
In this zone, you start to develop your aerobic fitness, which refers to your body's ability to utilize oxygen efficiently. Training in this zone is beneficial for burning fat, building endurance, and improving cardiovascular heatlth. Workouts at this intensity level can be sustained for longer durations and contribute to overal fitness improvements.
Strength
Deadlifts
5x5 @75-80%
Back extensions
3x12 use weight if you want
Barbell row palms down
5x10
Hip flexor raises
3x12
5x5 @75-80%
Back extensions
3x12 use weight if you want
Barbell row palms down
5x10
Hip flexor raises
3x12