Upper Body & Core

Intermediate

strength accumulation // cardiovascular health

 

Intervals

stationary bike

2 minute gentle warm-up, followed by,

30 seconds sprint (100% effort) at the highest gear your can manage, followed by, 

3 minutes of active rest (30% effort)

Repeat for 3 cycles


upper body warm-up

Rotator cuff exercises w/ resistance band, 10 reps each

Banded dislocates, 10 reps

Wrist stretches, 10 reps each position

Wrist conditioning, 3 sets of 5 reps


A1. crow tripod

sets / reps

Complete each level before moving on to the next.

3 sets of 15s

3 sets of 30s

4 sets of 30s

4 sets of 45s

5 sets of 45s

5 sets of 60s


B1. inverted row

sets / reps

Complete each level before moving on to the next.

3 sets of 5

4 sets of 6

5 sets of 8

5 sets of 10

5 sets of 12

5 sets of 15


C1. floor press-up

sets / reps

Complete each level before moving on to the next.

3 sets of 5

4 sets of 6

5 sets of 6

5 sets of 8

5 sets of 10

5 sets of 12


D1. modified hollow body hold

sets / reps

Complete each level before moving on to the next.

3 sets of 12s

3 sets of 24s

3 sets of 36s

4 sets of 36s

5 sets of 48s

5 sets of 60s


E1.

Jefferson Curl // mobility

sets / reps

Start with 5kg or less and work your way up slowly

Complete 4 sets of 5 reps


finishers

Hanging leg raises, 2 sets of 5-10 reps

Passive hang, 2 sets of max reps

Lat-lean, 2 sets of 30s per sid

Banded dislocates, 10 reps