Focus: Full Body Warm-Up - Dynamic Core
Equipment: Medicine Ball or Light/Medium Dumbbell
1. Choppers - 12-15 reps
2. Rotational Sweep - 10-12 reps ES
3. Low to High Rotational Chop - 10-12 reps ES
4. Squat/Chest Press - 8-10 reps with 3 sec hold
Perform entire circuit 3 times
Focus: Triceps & Core/Abs
Equipment: TRX & one set (medium/heavy) dumbbells
1. TRX Triceps Extension - 12 reps
2. (Anti) Skull Crushers - 12 reps
3. Overhead Pull w/Bridge/ Sit-Up - 12 reps
4. Table Top Position Reverse Curl (heel drop) - 12 reps
Focus: Triceps & (touch of) Lower Body
Equipment: Cable Set-Up - with straight bar attachment
1. Reverse Grip Triceps Press - 8-10 reps
2. Basic Grip Triceps Press - 8-10 reps
3. Triceps Push-Up to pounce - 8 reps
4. Fall Back/Chair Position ISO Hold:
- 10 Pulses
- 5 Fall Back Squats
- 10 ...
Focus: Biceps & Core
Equipment: TRX & one set medium/heavy dumbbells
1. TRX Biceps Curls:
- 12 reps
2. Dumbbell Biceps Curls Matrix:
-8 Full reps
-8 Mid-range combo
-8 Mid-range push/pull
-8 Full reps
3. Halos:
- 10 reps (ES alternating)
Perform entire circuit 3 times