Cap Continuation
Cap Continuation
STRENGTH
1. Hollow body hold with band pull-down
2-3 x 10-12
Rest 30-60 seconds
2. Eccentric Romanian DB deadlift
3-4 x 4-6
Rest 2 minutes
3A. DB eccentric overhead press
3 x 6-8
3B. Foot elevated single leg glute bridge
3 x 8-10 RL
Rest 30 seconds
4. Single arm DB floor press
3 x 6-10 RL
4B. Face pulls with pause
3 x 10-12
Rest 60 seconds
IF TIME FINISHER: CAP COMPLEX
Perform as a complex without putting the weights down in between. Select a load that you can use for all exercises. Rest 1 minute in between sets. Complete 3-4 rounds.
● Upright row x6-8
● Front raise x6-8
●Rear fly x6-8