W7/D3

A. Warm-up x 2 Sets A1. Mountain climber x 20 reps A2. Kneeling thoracic twists x 5/side A3. Down dog foot pedal x 10 reps A4. Cobra pose hold x 20 sec A5. split squat x 10/side A6. Prisoner good morning x 10 reps A7. Banded pass-throughs x 8 reps B. 4 Sets B1. Barbell (or DB) RDL x 10 reps *Start out with a weight @ RPE 7-8 and try to increase each set, maintaining good form. Final set should feel very challenging, go for a PR. *Rest 60-90 seconds between sets C. 1 Set C1. Band-assisted (or regular) pull-up x max reps using same assistance as last week C2. Dips on bench (or rings/dip bar) x max reps using same assistance as last week *Go all out on this and see how many reps you can do! D. 3 Sets D1. Rack chins* x 8-12 reps D2. Incline push-ups x max reps Rest 30-60 seconds between sets *If you don’t have this set-up, sub with band-assisted pull-ups E. 4 Sets E1. Barbell front rack (or dumbbell) bulgarian split squat x 8-10/leg *Rest 60-90 seconds between sets *If using a barbell, be very careful with this one. If using dumbbells, go heavier this week. F. 4 Sets F1. Supinated barbell bent over rows x 10 reps *Perform first weight at ~RPE 7-8 and then try to increase a little each set. Finish with a set heavier than you’ve done in this program yet. *Rest 60 seconds between sets G. 4 Sets G1. Dumbbell strict press x 7 G2. Dumbbell alternating overhead press x 10 reps (5/arm) G3. Dumbbell push press x max reps* G4. Cross body hammer curl x 20-22 reps *Rest 45 seconds between sets *We are adding a push press this week. Using the same weight you used in week 5, complete the first 2 exercises then immediately complete as many push presses as possible (with good form! Don’t arch your back.) H. 4 Sets H1. Band assisted pistol squat x 10-12 reps/leg* *if this is too challenging, stick with bench pistols or b-stance squats *Rest 60 seconds between sets I. Optional abs