PREHAB
3 sets of:
6 Ring Rows
10 External Rotations (each arm)
STRENGTH
Barbell Shoulder Press - 6/6/6/6
(Start with 2-3 warm up sets before the first 6).
SUPERSET
4 sets of:
8 Pull ups (Make sure your elbows extend all the way at the bottom, break up the 8 as needed. Use the assisted machine or bands if needed).
30 seconds rest
10 Push Press'
60 seconds rest
(Weights should be challenging from the first set).
SUPERSET
4 rounds of:
12 Leg Extensions
Straight into
12 Leg Curls
Straight into
15 Calf Raises
60 seconds rest
(Weights should be challenging from the first set).
CORE
3 rounds of:
15 GHD Sit ups (Start at horizontal, only go lower if you have done ghd sit ups before and you're confident at horizontal).
30 second Plank
Great stuff
Rest as needed
No rest between rounds on the core section?