Warm up
3 rounds
12 straight arm lat pull downs (light)
12 upright db row (very very light)
3 rounds
12 db lat pull overs (laying on bench)
12 leg lifts on bench
3 rounds
:25 sea turtles
:25 bird dog
3 rounds
:25 super man
:25 bicep curls from knees (light)
3 rounds
:25 deadlift (light weight, bar only)
:50 rest
Workout
4 rounds
:30 barbell deadlift (moderate weight)
:60 rest
Db deadlift or seated rows/modification
4 rounds
:30 lat pull-down (moderate to moderate heavy)
:60 rest
4 rounds
:20 1 arm db bent over row on bench
:20 1 arm db bent over row on bench
:20 rest
4 rounds
:30 seated rows
:60 rest
4 rounds
:30 close arm lat pull downs
:60 rest
4 rounds
:25 db pullovers (moderate to moderate heavy)
:50 rest
4 rounds
:25 straight arm lat pull-down (moderate to moderate heavy)
:50 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
I have a few people looking for a workout and self defense. I sent a brief description along with a few clips. I am going to post it here just in case anyone else is looking for it!
Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
$30 per hour
2-4 hour sessions
Every 3rd Sunday of the month
I also do private group
Samples:
Simulated attacks - keep in mind that I do not start at this pace!!
Combat conditioning: full body workout that focuses on a combat style workout using boxing, knee strikes and elbows!
$15 per session drop in rate
Tuesdays & Thursdays 9:00 am
Wednesdays 4:30 am
45 minute sessions
Samples:
Boxing/striking - https://www.instagram.com/reel/Cs_OIWBgmcQ/?igsh=MW1jazFoamtpa2dkNg==
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