Let’s start building your foundation by getting back to the FUNDAMENTALS...

This Chest, Tricep, & Ab workout will be done with the use of heavy resistance bands and will challenge even the most experienced athlete.

If you have gym access and no bands, then this workout can also translate to the gym as well, using dumbbells or cables.

Let’s get after it! 

NOTE:
If you are unfamiliar with bands, consider your first couple weeks a chance for you to get acquainted with them. Workouts may be a little longer at first due to this, but once you get the “feel” down your efficiency will increase and you’ll really start loving how hard these bands can push you!

-Jump rope for 3-5 minutes as a warmup to today’s workout. 

One of my all time favorite cardio methods! I highly recommend you do not ‘skip’ jumping rope with me! 

JR is great for developing rhythm, agility, increasing your vertical, 60 yard time, and therefore reaction time on the field. 

Tips: 
If you aren’t an experienced ‘jump roper’, no need to sweat it!

If and when you get caught up, just keep jumping while you fix the rope, then start again. 

You will improve over time. 

The most important part is that your body is warm and ready to go! 

If you do not have a jump rope, simply shadow jump (in other words pretend you’re jumping rope), do jumping jacks, or jog in place.

Jump Rope - Warm-Up

-Anchor band at chest height

-With the in one hand and arm extended out to the side, step away from anchor until slack is removed 

-With your arm slightly bent, perform a fly to center of your body

-Squeeze chest at peak contraction 
and control the negative 

-Perform with opposite arm

Note: 

Full range of motion is about 90°

To change resistance level, switch bands or move closer or further from anchor point

Chest Fly - Band

-While holding band with two hands

-Place band under one foot

-With other foot, step through the loop

-Bring hands with band up to chest height

-Press up and out at a 45° angle

Note: be sure to get full range of motion and squeeze chest at the peak of contraction. Control the band on the negative 

If band is too heavy to hit you target rep range, switch to lighter band or adjust grip to lighten resistance.

Incline Chest Press - Band

-Grab band on opposite ends of the loop and place behind your back

-Get into push-up plank position

-Lower yourself to as low as you can comfortably go

-Press back up

Note:
If you have difficulty performing full reps, switch to lighter band, remove band, or drop your knees to the floor or use an elevated platform to push-up from (bench, couch, chair, etc.) to modify for your current strength level.

Weighted Push-Up - Band

-Start with one end of band in each hand and your palms facing your torso

-Anchor the middle of the band under one foot while in a split stance position 

-Keep your back straight with a slight bend in the knees and bend forward at the waist

-Keep torso almost parallel to the floor and keep head up

-There should be a 90-degree angle formed between your forearm and upper arm

-This is your starting position

- Now, while keeping your upper arms stationary, your triceps to stretch band until the arms are fully extended

- After a brief pause at the top contraction, control negative back to starting position

- Repeat the movement for the prescribed amount of repetitions.

Tricep KickBacks - Band

-Place a towel over the back of your neck (optional, but recommended)

-Grab band on both ends and place behind your neck on towel

-Keeping good posture in a split stance, push down and squeeze triceps at bottom

-Control the negative

Tricep Pushdowns - Band

-Grab band with both hands approximately shoulder width apart

-Step on loop with one foot and step through the loop with the other

-Lift band up over and behind your head

-Press up overhead flexing triceps at peak

-Control the negative 

Note:
Do NOT start with heavy band right away, get used to the setup/movement with lightest band and then adjust as needed to hit target rep range.

Overhead Tricep Press - Band

-Lie On the ground and lift legs off the ground to create a V shape with upper and lower body

-Begin to pedal in one direction as if riding a bike 

-Pedal for 40 revolutions in one direction for first set and in reverse direction for second set

Note:
You can either extend arms out in front of you for balance or place hands on floor for stability

Bicycle Crunch - Core

-Sit on ground with legs elevated and arms extended out in front

-Engage core to maintain V shape with body

-Begin by bringing knees in to chest and back out to starting position

In N Outs - Core

-Lie flat on ground with knees slightly bent

-From this position use core to sit up till back is almost 90° with the floor

-Control the negative 

Note:
Reach arms straight out toward your feet to make slightly easier

Sit-Ups (standard) - Core

-Lay band on ground and step on band with both feet creating even loops on each side

-Grab a loop in each hand (make sure bands are even on both sides)

-Let go of one loop and crunch to the side not holding the loop

PHASE 1 - WK 3 - DAY 1 Chest, Triceps, & Abs

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