February 2021

 1. Back & Biceps

2 X:

db row, alternating positions, 30

1 minute plank

3X:

Lat Pulldown 6-10

reverse db row to failure

Turkish get up 30 seconds

mountain climbers 30 seconds

seated cable row 6-10

resistance band high row to failure

crab toe touch on ball 30 seconds

burpees 30 seconds

machine reverse fly 10-15

straight arm db kickback 10-15

dead bug with ball 30 seconds

tuck jump 30 seconds

machine preacher curl 8-10

resistance band curl to failure

plank knee in hold on ball 30 seconds per side

EMOM x 5:

5 pull ups

5 renegade rows

10 plank jacks

2. Legs

20 minutes light cardio

30s x 3:

bicycle crunch

bird dog

elbow plank

wide to narrow glute raise on ball

2 x:

yoga squat 30-60 seconds

walking lunges 20

3 x:

hack squat 8-10

broad jumps 20

leg press 8-10

lunge jumps 20

machine lying leg curls 8-10

reverse lunges 10

leg extension 8-10

wall squat 60-90 seconds

5 minute AMRAP:

5 plie squats

5 sumo deadlifts

5 weighted & elevated bridge lift (per leg)

3. Chest, Triceps, Shoulders

2 x

windmill, 8 per side

press weight forward

3 x:

1 arm machine chest press 8-10

2 arm machine chest press to failure

seated machine overhead press 8-10

exercise band lateral raise to failure

seated machine tricep press 8-10

tricep push up 10

2-4 x:

row 250 meters

V sit 30 seconds

row 250 meters

side plank hip drop 30 seconds

row 250 meters

side plank hip drop other side 30 seconds

row 250 meters 

V up 30 seconds

rest 1 minute