Prehab
20 banded pull aparts
20 sec dead hang
20 top of ring hold
20 cal row
X2
Build to 1RM bench press
Heavy as you can trying to get a new 1RM.
Be safe and make for priority, make sure you have a spot if need. Just ask
6-12 strict pull-ups
6-12 ring push-ups
X5 (30 seconds-1min rest b/w)
10-12 Floor press (DB chest press on ground)
10-12 KB Bent over row
X4
20 reverse crunches
20 sit-ups
20 hollow rocks
x3
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 (
