Pallof Press Anterior / Standing
https://www.youtube.com/watch?v=CexpXibDajw
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
DAY 5 CORE 1
Plate Chop – Low to High / Standing (Propulsive)
https://www.youtube.com/watch?v=oJidAPpI12I
SET
3
REPS
10/10
WEIGHT
TEMPO
5-10kg
REST
30s
DAY 5 CORE 2
STRAIGHT 2-ARM PULLDOWN CABLE
https://www.youtube.com/watch?v=ftZui5FelWA
SET
4
REPS
10
WEIGHT
TEMPO
4010
REST
DAY 5 A1
CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION
https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET
4
REPS
10
WEIGHT
TEMPO
4010
REST
60s
DAY 5 A2
Hip Bridge March w/ MiniBand
https://www.youtube.com/watch?v=CvSYrBKlEzA
SET
4
REPS
6/6
WEIGHT
TEMPO
REST
DAY 5 A active rest
DB BP 1-ARM
https://www.youtube.com/watch?v=geGPtF32ZnU
SET
4
REPS
8/8
WEIGHT
TEMPO
4010
REST
DAY 5 B1
BENT OVER ROW 1-ARM + 2-LEG / BENCH
https://www.youtube.com/watch?v=ftV76esQ3zo
SET
4
REPS
8/8
WEIGHT
TEMPO
4010
REST
60s
DAY 5 B2
LATERAL RAISE 1-LEG w/ MiniBand
https://www.youtube.com/watch?v=9wp_CTf2duo
SET
4
REPS
6/6
WEIGHT
TEMPO
REST
DAY 5 B ACTIVE REST
BICEPS CURL / NEUTRAL GRIP / STANDING DB
https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET
4
REPS
15
WEIGHT
TEMPO
4010
REST
DAY 5 C1
TRICEPS EXTENSION 2-ARM / BP / DB
https://www.youtube.com/watch?v=jO2Jl9eZpXk
SET
4
REPS
15
WEIGHT
TEMPO
4010
REST
DAY 5 C2
SHOULDER LATERAL RAISE 2-ARM
https://www.youtube.com/watch?v=HZZrCarpj1A
SET
4
REPS
15
WEIGHT
TEMPO
4010
REST
DAY 5 C3