Workout overview
| 1. Bulgarian split squat |
| 2. Chin-up |
| 3. Push-up |
Equipment needed: BaseBench, pull-up bar
Upper body warm-up
| Exercise | Reps |
|---|---|
| A. Scap circles | 7 reps |
| B. Shoulder extension | 10 reps |
| C. Scap push-up | 10 reps |
| D. Scap dips | 10 reps |
| E. Band pull-apart | 15 reps |
| F. Band bicep curls | 15 reps |
| Exercise | A. Scap circles | B. Shoulder extension | C. Scap push-up | D. Scap dips | E. Band pull-apart | F. Band bicep curls |
|---|---|---|---|---|---|---|
| Reps | 7 reps | 10 reps | 10 reps | 10 reps | 15 reps | 15 reps |
Lower body warm-up
| Exercise | Reps/duration |
|---|---|
| A. Knee to wall | 7 reps |
| B. Hip ER/IR | 7 reps |
| C. Downward dog lef lift | 12 reps |
| D. 2 pike 2 squats | 7 reps |
| E. Wide squat | 10 reps |
| F. Lunge stretch | 30 secs (ea) |
| Exercise | A. Knee to wall | B. Hip ER/IR | C. Downward dog lef lift | D. 2 pike 2 squats | E. Wide squat | F. Lunge stretch |
|---|---|---|---|---|---|---|
| Reps/duration | 7 reps | 7 reps | 12 reps | 7 reps | 10 reps | 30 secs (ea) |
Test A. Bulgarian split squat
Perform 1 set of max reps (each side)
Test B. Chin-up
Perform 1 set of max reps
Test C. Push-up
Perform 1 set of max reps
CONGRATULATIONS!
WORKOUT COMPLETE
