Monday Group Strength and Conditioning

Round 1

-15 ring rows. Your choice of elevated, incline, etc

-10 reps kneeling parallel slide each side https://www.youtube.com/watch?v=qnMsKNq4TkM *

-15s bent sideways lateral stretch each side https://www.youtube.com/watch?v=25PavDS0wW8

 

If you can keep false grip and turnout, then do that https://youtu.be/yCqbww5NbjE?t=91

 

Round 2

-5 hinge rows https://www.youtube.com/watch?v=S3vjG6A28do

https://www.youtube.com/watch?v=GJMdulRO5Po

-10 bridge curl **

-30s overgrip bent lean***

 

Round 3

-Max length bent arm chin hang ****

-5 single leg bridge curl each side *****

-5 slow Jefferson curls with light weight KB/DB

 

Round 4

Repeat one round at the highest level exercise you were able to achieve.

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