Push & Lunges
A1: Scapular Push-Ups
2 x 10 reps
Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. SQUEEZE those glutes too!
A2: Reverse Lunges
2 x 10 reps
Prep work for lunges to come, find balance, load up the front leg maximally.
B1: Weighted Lunges
3 x 8-10 reps
Using 8-12kg Dumbells each side
For know keep the heel of front foot on the floor
Use a wall by your side for balance
Good breathing!!
B2: Full Range Push-ups
3 x 8-10 reps
Easy: Bench
Medium: Flat
Difficult: hands on blocks
To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.
C1: Landmine Press
3 x 8-10 reps
DO NOT LET THE ELBOW TOO LOW. Keep tension in the front shoulder the whole time. DO NOT let the ribs flare, keep them pulled down. Start with just the bar for set one to get a feel for 15 reps.
D1: Dumbbell or barbell bench press
3 x 10-12 reps
You know the score here, chose whichever you prefer and work to a weight that gets you close to failure in around 10-12 reps.
E1: Anything Tricep
3 x 12-15 reps
These can be cable push downs, Ring Tricep Extensions, skull crushers or anything that isolates the triceps.