EMMA DAY 4

UB BILATERAL

Side Plank Iso Hold /Elbow / Str. Leg

https://www.youtube.com/watch?v=RokH8vkchgI
SET 4
REPS 30s
WEIGHT
TEMPO
REST
CORE 1

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 4
REPS 12
WEIGHT
TEMPO
REST
CORE 2

Side plank w/ lower leg hip flex

https://www.youtube.com/watch?v=7miuRGdgJmA
SET 4
REPS 12/12
WEIGHT
TEMPO
REST 60s
CORE 3

PULL UP TRX / LEGS DOWN

https://www.youtube.com/watch?v=pRAV5pImSMs
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
A1

LM 1-ARM V PUSH

https://www.youtube.com/watch?v=5Cs27w8WVz4
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 60s
A2

CABLE ROW 2-ARM / STANDING

https://www.youtube.com/watch?v=eYdRKWq1Oek
SET 4
REPS 15 12 1 8
WEIGHT
TEMPO 301
REST
B1

DB BP ALT

https://www.youtube.com/watch?v=8yYFE68YmbY
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 60s
B2

2-ARM SEATED CABLE PULL-DOWN

https://www.youtube.com/watch?v=MkJut5njeIY
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
C1

PULL OVER / BP / DB

SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 60s
C2

CHEST FLY CABLE 2-ARM

https://www.youtube.com/watch?v=HzCNVhjbl8o
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
D1

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST
D2

TRICEPS EXTENSION 2-ARM / STANDING / TRX

https://www.youtube.com/watch?v=u9FPqSe5cZs
SET 4
REPS 15 12 10 8
WEIGHT
TEMPO 301
REST 60s
D3