Grateful Gains
Grateful Gains
STRENGTH
1. Dumbbell bench press
3-4 x 4-6
Rest 2 minutes
Suggested filler: Prone prisoner shoulder rotations x 5-10
2. Feet supported eccentric TRX chin-up
3 x 8-12
Rest 1 minute
3A. Push-up with lateral reach
3 x 8-10
3B. Single arm dumbbell wall row
3 x 8-10 RL
Rest 1 minute
4. Leanback kneeling alternating halos
2-3 x 10-12
Rest 1 minute
IF TIME CARDIO FINISHER:
Perform each move for 30 seconds, then rest 10-15 seconds before moving on to the next move. Complete 3-5 rounds.
- Dumbbell push press
- Banded side shuffle R
- Walking plank
- Banded side shuffle L