Client Programming Week 4 Session 2

I’ve introduced some negative pull ups into today’s workout. Jump up onto your pull up bar and lower yourself down as slowly as you can. These will go a long way at helping you develop your first strict pull up.

Exercises

Set 1: 3 rounds

❤️ Moderate (Zone 2)

Cycling

1 minute

Jumping Jacks

1 minute

Squats

1 minute

Set 2: 3 rounds

Negative Pull Up

5 reps

Push-Ups

5 reps

Rest

1 minute

Set 3: 3 rounds

Weights: Moderate

Dumbbell Chest Press

12 reps

Weights: Moderate

Dumbbell Bent Over Rows

12 reps

Weights: Light

Dumbbell Fly

12 reps

Rest

1 minute

Set 4: 3 rounds

V-Ups

10 reps

V-Sit Holds

30 seconds

Rest

30 seconds

Elbow Plank Hop Outs

10 reps

Plank

30 seconds

Rest

30 seconds

Set 5: 3 rounds

Weights: Moderate

Dumbbell Thrusters

15 reps

Push-Ups

20 reps

Mountain Climbers

25 reps

Set 6: 1 round

Quad Stretches

30 seconds

Hamstring Stretches

30 seconds

Tricep Stretches

30 seconds

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Workout A

30 mins 35 secs,

Pull-ups

5 mins 15 secs, Moderate

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