Think Back

Think Back

STRENGTH

1. Eccentric pull-up

 3-4 x 5-6

Rest 2 minutes

2A. DB pause hip thrust

3 x 6-8

2B. Body saw

2-3 x 8-10

Rest 30-60 seconds

3A. Sumo bent over DB row

3 x 8-10

3B. DB walking lunge

3 x 8-10 RL

Rest 30-60 seconds

4. TRX Y raise

2-3 x 10-12

Rest 60 seconds

5. Leaning Db lateral raise

2-3 x 10-12 RL

Rest 60 seconds

IF TIME FINISHER: BOISTEROUS BICEPS

Perform 1 half rep curl + hold 5 seconds, then do 5 full curls. Continue in a decreasing rep pattern for 4,3,2,1. Do 3 rounds total, rest 1 minute in between sets.

● Half rep biceps curl + isometric hold

● Full rep biceps curls