Prehab
Tabata row 20 sec on 10 off x8 (4min)
(Start light, increase intensity as you go)
Min 1 -max strict pull-ups
(if cannot get 3 scale to ring rows or band)
Min 2 - 30-40 second plank
Min 3- max ring dips (can use parallel bars)
X4
10 close grip bench
15 pull aparts
20 second dead hang (nose breathing only)
20 deadbugs
50 KB suitcase carry (switch hands at 25m)
X6
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 (
