Prehab
150m row
10x banded external rotations
20sec pec stretch (both sides)
X3
5 rounds of
30 sec max strict pull-ups (scale to band or rings rows if needed)
30 sec rest
30 sec max strict ring dips (scale to parallel or bands if needed)
30-60 sec rest
12 DB bench press
30 sec rest
12 bent over DB row
60 sec rest
X3
20 sec hollow rock
15 leg raises (head against wall raise legs straight to wall)
12 dead bugs
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 (
