Prehab
60 sec Assault bike
12 squats
9 sit-ups
6 push-ups
X4
20m waiters walk plus 5 strict press (left)
20m waiters walk plus 5 strict press (right)
10 barbell Bent over rows
8 strict T2B or K2E
X5 (keep moderate. Make sure arm is locked out over head)
2-5 plyo push-ups
Max strict dips (parallel bars or boxes)
25 banded tricep extensions
X5
25 bicep curls
25 DB skull crushers
X4 (choose a weight so last couple reps are challenging)
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 (
