Exercise Glossary:
Filling In The Gaps and Warm Up:
Rotational Work:
CrossBody Downward Rotation
Upward Rotation
Glute Acctivation:
Banded Knee Adduction
Banded Knee Abduction
Banded Pull Thoughs
Postural Reset:
Banded Lateral Pull-Down
Standing Banded Vertical Row
Palm up Banded Pull Aparts
Banded Peck Deck
Banded Horizontal Row
Banded Face Pull
Standing Power Crunch
Fast Singles – Skipping
Jumping Jacks
High Knees
Day 1:
Incline Press
OA Crossbody Bent-Over Row – One Arm Bent Over Row
Seated Row
https://youtu.be/Ea5ou9XR1oU (One Arm)
https://youtu.be/FQRme4TNl8I (Two Arms)
Banded PeckDeck
OA Straight Arm Pull Down – One Arm Staight Arm Pull-Down
OA Kneeling Pull-Over – One Arm Kneeling Pull-Over
Wide Grip Pull-Down
Bulgarian Split Squat
Fast Singles – Skipping
Speed Burpees
Day 2:
Rotational Work:
CrossBody Downward Rotation
Upward Rotation
Pavlov Press Series (Anti Rotation)
Glute Activation:
Banded Knee Adduction
Banded Knee Abduction
Banded Pull Thoughs
Postural Reset:
Banded Lateral Pull-Down
Standing Banded Vertical Row
Palm up Banded Pull Aparts
Banded Peck Deck
Banded Horizontal Row
Banded Face Pull
Standing Power Crunch
High Knees
Day 3:
Bulgarian Dips
https://youtu.be/nIBVPYFecuI (Door)
https://youtu.be/53kpxRU32UM (Rings)
https://youtu.be/7auJxTrVnpc (Banded on Rings)
Wide Grip Pull Downs
Max Push Ups
https://youtu.be/QxNt42HC-3I (Banded)
Body Row aka Aussie Pull Up
https://youtu.be/IXPrZuUw3wU (Suspension Trainer)
Deadlift
https://youtu.be/kJELsiaJyB8 (Banded)
Fast Singles
Banded Thrusters
Day 4:
Rotational Work:
CrossBody Downward Rotation
Upward Rotation
Pavlov Press Series (Anti Rotation)
Glute Activation:
Banded Knee Adduction
Banded Knee Abduction
Banded Pull Thoughs
Postural Reset:
Banded Lateral Pull-Down
Standing Banded Vertical Row
Palm up Banded Pull Aparts
Banded Peck Deck
Banded Horizontal Row
Banded Face Pull
Banded Slams
Jumping Jacks
Days 5:
OA OH Press – One Arm OverHead press
OA Pull Down – One Arm Pull Down
Postural Reset:
Banded Lateral Pull-Down
Standing Banded Vertical Row
Palm up Banded Pull Aparts
Banded Peck Deck
Banded Horizontal Row
Banded Face Pull
Banded Stair Case Step ups
Fast Singles
Banded Pull Throughs
Day 1
PPL
Push:
OA OH Press – One Arm OverHead press
Bulgarian Dips
https://youtu.be/nIBVPYFecuI (Door)
https://youtu.be/53kpxRU32UM (Rings)
https://youtu.be/7auJxTrVnpc (Banded on Rings)
Incline Press
Max Push Ups
https://youtu.be/QxNt42HC-3I (Banded)
Banded Peck Deck
Standing Banded Vertical Row
Banded Lateral Pull-Down
Palm up Banded Pull Aparts
Banded Horizontal Row
Banded Face Pull
High Knees
Day 2:
Rotational Work:
CrossBody Downward Rotation
Upward Rotation
Pavlov Press Series (Anti Rotation)
Glute Activation:
Banded Knee Adduction
Banded Knee Abduction
Banded Pull Thoughs
Postural Reset:
Banded Lateral Pull-Down
Standing Banded Vertical Row
Palm up Banded Pull Aparts
Banded Peck Deck
Banded Horizontal Row
Banded Face Pull
Standing Power Crunch
Jumping Jacks
Day 3 :
Pull
OA Pull Down – One Arm Pull Down
OA Crossbody Bent-Over Row – One Arm Bent Over Row
Seated Row
https://youtu.be/Ea5ou9XR1oU (One Arm)
https://youtu.be/FQRme4TNl8I (Two Arms)
Wide Grip Pull Downs
OA Kneeling Pull-Over – One Arm Kneeling Pull-Over
Wide Grip Pull-Down
Body Row aka Aussie Pull Up
https://youtu.be/IXPrZuUw3wU (Suspension Trainer)
OA Straight Arm Pull Down – One Arm Staight Arm Pull-Down
OA Kneeling Pull-Over – One Arm Kneeling Pull-Over
Banded Lateral Pull-Down
Standing Banded Vertical Row
Palm up Banded Pull Aparts
Banded Face Pulls
High Knees
Day 4:
Rotational Work:
CrossBody Downward Rotation
Upward Rotation
Pavlov Press Series (Anti Rotation)
Glute Activation:
Banded Knee Abduction
Banded Knee Abduction
Banded Pull Thoughs
Postural Reset:
Banded Lateral Pull-Down
Standing Banded Vertical Row
Palm up Banded Pull Aparts
Banded Peck Deck
Banded Horizontal Row
Banded Face Pull
Banded Slams
Jumping Jacks
Day 5:
Legs:
Glute Activation:
Banded Knee Adduction
Banded Knee Abduction
Banded Pull Thoughs
Bulgarian Split Squat
Banded Stair Case Step ups
Deadlift
https://youtu.be/kJELsiaJyB8 (Banded)
Banded Pull Thoughs