Workout overview
| Sets | Rest | |
| 1A. Incline rows 1B. Front support hold 1C. Above the bar chin hold 1D. Block dips | 3 | 30 sec |
Note: you’ll notice that there is no overload in each session as the goal of this week is to get accustomed to these four exercises. Overload will begin in week 3.
Follow along warm-up (6 min)
Note: we’ll be doing the same warmup before every workout over the next four weeks. Don’t worry if it’s hard to keep up during the first few sessions.
Perform this quad set 3 times with 30 sec rest between exercises.
| Reps/Time | |
| 1A. Incline rows | 20 |
| 1B. Front support hold | ALAP |
| 1C. Above the bar chin hold | ALAP |
| 1D. Tricep dips | 20 |
Note: Try and hold each set for ALAP (as long as possible). While there is no prescribed overload from session to session, try to always beat your previous time.
Post-workout flexibility
Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.
A. Triceps stretch: 1 min
B. Upper back stretch: 1 min
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