Fresh Year Flex

FULL BODY STRENGTH

1. Flexed-arm hang from bench/box

3 x 5-15 seconds

P2: 4 sets

Rest 2 minutes

Mobility filler: Single leg adductor rockbacks x 5-10 RL

2A. DB paused hip thrust

3 x 8-10

P2: add tempo on lowering

2B. Bent over single arm DB row

3 x 6-8 RL

P2: from bird dog

Rest 30-60 seconds

3A. Skater step up

3 x 6-8 RL

P2: add side lunge

3B. Seated band/cable chest press

3 x 10-12

P2: add tempo on retraction

Rest 30-60 seconds

Perform 2-3 rounds total, 30 seconds each move, 15 seconds rest.