Prehab
12 Empty barbell goodmorning
10 Empty barbell squats
10 e/s Banded lateral walks
30 second wall sit
X2
Back squats
3@80%
1@83%
3@80%
1@85%
3@80%
1@87%
8 e/l Bulgarian split squats (dB or kB)
12 weighted Back extensions
X3
8 Front squats (moderate weight)
10 Lunges (hold one KB)
25 Calf raises (hold weights in both hands)
X5
15 GHD sit-ups
Max L-Sit hold on rig
X4
As of now the online programming will cease to be updated on our website. We have switched to our BRAND NEW APP! The Club Revive App allows us to tailor our programming more personally to you, we will
5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (
