All 3 Groups Workouts for 10/17-10/23

GROUP 1

Warm-up: pick 2 mobility exercises given at assessment then add: Foam roll of the lats and pecs x 1 min each x 3 Plank Shoulder Taps 20 reps


Incline DB Bench Press 5 sets @3010 tempo 6-8 reps


60 degree incline press 3 sets of 6-8 reps

Right into: Seated Rear Delt Row 3 sets 12-15


Wide Grip Lat-Pull Down 3 sets of 6-8 reps

Right into: Supinated Banded Row(medium band) 3 sets of 12-15


Standing Rope Tricep Extension

3sets of 12-12 reps at 2011 tempo




GROUP 2

Warm-up: pick 2 mobility exercises given at assessment then add: Foam roll of the lats and pecs x 1 min each x 3


Anterior Chain Strengthening:

Flat Bench Press 5reps warm-up x 3, then 8 reps x 4

Rest 1 min in between

Standing shoulder front raise x 8 x 4 sets

Seated bent over rear delt fly's x 8 x 4

Standing lateral raises x 8 x 4

Workout: 250m row Then: 5 Modified Pull-ups, 10 Burpees, and 15 Jump ups to step down 30-sec rest

Repeat x 6 rounds for time 2




GROUP 3

Warm-up: pick 2 mobility exercises given at assessment then add: Foam roll of the lats and pecs x 1 min each x 3

STRENGTH

Flat Bench Press 5reps warm-up x 3, then 8 reps x 4

Rest 1 min in between

Standing shoulder front raise x 8 x 4 sets

Seated bent over rear delt flys x 8 x 4

Standing lateral raises x 8 x 4

Workout: 250m row Then: 5 Modified Pull-ups, 10 Burpees, and 15 Jump ups to step down 30-sec rest

Repeat x 6 rounds for time



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