DAY 5

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