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HV Week 3 Day 1 Exercise 0 Back Shoulder Warm Up
20 seesaw bent over row – light weight 5 -10 pounds
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 slow count up and 2 second slow count down – light weight 5 p...
Extras
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HV Week 3 Day 1 Exercise 1 Dumbbell Romanian Deadlift Row Complex
5 sets
Set 1 15 medium weight reps
Set 2 15 medium weight reps
Set 3 12 heavy weight reps
Set 4 12 heavy weight reps
Set 5 10 reps with 10 second hold at the top of the 10th bent over row rep, then immediately 9 reps with 9 second hold at the top of the 9th bent over row rep, then immediately 8 r... -
HV Week 3 Day 1 Exercise 2 Half Kneel dumbbell Shoulder Press & Banded Dante Row
5 sets
Set 1 15 reps each arm using a light weight, immediately follow with 20 Dante row reps with 1 second hold at pull and 2 second slow count on return to position.
Set 2 12 reps each arm with 3 second slow count on descend each rep and using a medium weight, immediately follow with 20 Dante r... -
HV Week 3 Day 1 Exercise 3 Upright Row Reverse Fly and Latteral Raises
3 sets of 12 upright row immediately follow by 12 reverse flys immediately followed by 12 lateral raises. These 3 movements back to back are 1 set, repeat 2 more times to make it 3 sets.
Note: Rest 90 seconds between sets, make the upright row heavier if possible, drop to a lighter weight for re... -
HV Week 3 Day 1 Exercise 4 Conditioning
Buy-in: 50 jump rope singles
21-15-9
Dumbbell thrusters (recommended weight 10-15 pounds)
Push-ups (see videos for modifications)
Buy-out: 50 jump rope singles
Note: You will perform 50 jump rope singles two times only… at the beginning of the workout and at the end. Your workout should look like...
