Prehab
12 banded pull-ups
20 sec dead hang
12 push-ups
20 sec nose to wall (wall walk)
X2
8-12 Barbell strict shoulder press (heavy)
12 DB Bent over flyes (light)
X4
Min 1- 25seconds worth strict pull-ups
Min 2- 25 seconds worth of strict dips
Min3- 30 sec hollow hold
X4 (12 minutes)
8-10 Single arm DB press
8-10 Bent over DB row
30 sec pull apart hold
X4
50m farmers carry (heavy)
15 barbell curls
15 skull crushers
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 (
