Mobility Warm Up
Jane Fonda Butt Floor Works
Prone Incline DB Rear Delt Flys
7.5lbs x 15 / One Leg Hip Thrust (bench) 1x30@each
2x7.5lbs x 15
DB Incline Chest Flys
12.5lbs x 12 / One Leg Hip Thrust (bench) 1x30@each
2x12.5lbs x 12
Assisted Pullup practice
2 reps
Hammer Incline Chest Press
25lbs x 10 / Assisted Pullup practice 2 reps
27.5lbs x 8 /Assisted Pullup practice 2 reps
27.5lbs x 8 / Assisted Pullup practice 2 reps
One Leg Hip Thrust (bench)
1x30@each
BB Close Grip Bench Press
45lbs x 12 /Assisted Pullup practice 2 reps
45lbs x 10 / Assisted Pullup practice 2 reps
45lbs x 10
Machine assisted pullup (10lbs)
3 / 2
DB Incline Lateral Delt Raise
3x5lbs x 15@ea
Standing DB Front Delt Raise (neutral grip)
2x7.5lbs x 12
BB Lying Overhead Tris Ex / Incline DB Curls
3x20lbs x 15 / 3x7.5lbsx12
Lying Leg Raise / Plank w knee tuck w both hands on on Bosu ball
2x15 /2x20reps
