ROUND ONE: 3 SETS/No Rest/Push! Push! Push!
1. Resistance Band Pull-Aparts- 25x
2. Overhead Extension (1 DB)- 15x (Pick moderate-to-heavy weight/full range of motion)
**After 3rd set- M.B. Push-Ups (One hand on the floor/opposite hand on the ball)- 10x each side
ROUND TWO: 4 SETS/No Rest/Set The Tone In The Gym!
1. Stand-ups- 15x
2. Squat Jump M.B. Slams- 10x (Use Heavy M.B./Be Aggressive When You Slam Ball To The Floor)
**After 4th set- Lying Resistance Band Chest Press- 50x (Heavy Resistance On Band/Motion is QUICK but CONTROLLED & CONTINUOUS)
-Positioning the Band- Hold each end of the band with each hand/take the band over your head and position it in the middle of your back/band should be at the center point between shoulders and elbows/Lie on floor holding the band with each hand and perform a shoulder-width chest press/keep your bands apart at all times/Be aggressive and make sure you go as close to full range of motion.
ROUND THREE: 3 SETS/No Rest/Inspire People To Want To Get Better!
1. Resistance Band Snap-Downs- 30x (Make sure your band is at least 41" long and attach it to a secure pole)
-Squat Down Holding Band with both hands out in front of you/Explosively bring band up over your head with arms...keeping arms straight and extending up fully from the squat position/Snap the Band down as if you are going to take band to floor...keeping your arms straight and bending down into a squat position/This motion is a quick and explosive drill/Be careful not to bend over too much and use your back instead of your legs and core/Be aggressive and go hard until you have completed the full 30 reps!
2. DB Kickbacks- 15x (Moderate-to-Heavy Weight)
Motion is both arms working at the same time/Keep your chest down and legs bent to support your back/Make sure you keep your elbows up that way you are stabilizing with your rear delts instead of your neck/Make sure you are controlled and not swinging your dbs.
**After 3rd set- Burpees + Finger-Facing Push-Ups- 10x each/8x each/6x each
-Absolutely no stopping/knees should never touch the ground/if you have to catch your breath...hold yourself in the UP push-up position.
GOOD JOB! COMPLETED!