Session 14 of 41
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Day 3 – Upper Body (W3)

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Circuit 1

Exercise 1/3

Tall Plank (0:30)

Tips:

Exercise 2/3

DownDog (0:30)

Tips:

Exercise 3/3

BirdDog (0:20 Each)

Tips:

30-Second Rest

Circuit 2

Exercise 1/2

10 Band Tall Kneeling Pullaparts

Tips:

Exercise 2/2

10 Band Seated HG ER w/ Cervical Rotation

Tips:

30-Second Rest

Circuit 3

Exercise 1/3

Forearm Side Plank (0:30)

Tips:

Exercise 2/3

10 Forearm Plank w/ Body Saw

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Exercise 3/3

8 Prone Swimmers

Tips:

30-Second Rest

Circuit 4

Exercise 1/3

12 DB Skullcrushers

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Exercise 2/3

10 DB Zottman Curls

Tips:

Exercise 3/3

Bicycle Crunch ISO Hold (0:20)

Tips:

30-Second Rest

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