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HV Week 10 Day 3 Exercise 0 Warm up Back and Shoulders screen shot
20 seesaw bent over row- light weight 5-10lbs
12 shoulder internal rotation each arm - light band
12 shoulder external rotation each arm- light band
15 lat pulldowns - light band
10 single arm dumbbell strict press with 2 second up and 2 second down -light weight
Extras
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HV Week 10 Day 3 Exercise 1 Banded Bent Over Row and Renegade Rows
4 Sets of:
20 banded bent over row reps with 1 second hold at the top of the pull and 2 second slow count on descend, immediately followed by 15 alternating renegade rows.Notes: Use a medium to heavy tension band for the banded rows, use a light weight for the renegade rows. Squeeze those back...
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HV Week 10 Day 3 Exercise 2 Dumbbell Push Press
4 sets of:
Max amount of reps with heavy weight, then drop the weight and immediately perform max amount of reps with medium weight, drop the weight and immediately perform max amount of reps with lightweight.Notes: Max amount of reps means max amount you can perform with proper form until you ...
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HV Week 10 Day 3 Exercise 3 Face Pulls
Exercise #3 Face pulls
3 Sets of 50 face pullsNotes: Use a light band. Rest 30 seconds between sets
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HV Week 10 Day 3 Exercise 4 Conditioning
12 minute amrap (AMRAP means as many rounds as possible of)
5 burpees (refer to video for modifications if needed)
10 butterfly sit-ups
15 dumbbell front squats (suggested weight 15 pounds)Notes: Move from one movement to the next with as little rest as possible but do pace yourself. Set up a t...
