Back & Biceps Wk 1 & 3: Day 4 STRONGER CHALLENGE

30 mins

Let’s get STRONGER, Team! Week 1 & 3 is all about the foundations and creating strength in the simple lifts. The basics are queen and just what we need to level up!

Fulsome Upper Body Strength

30 mins

Back & Biceps Wk 2 & 4: Day 4 STRONGER CHALLENGE

25 mins

Posture Reset: Upper Body Light Weight

Equipment:
Dumbbells (Medium-Heavy). Kelsey is using a set of 15 lbs, 12.5 lbs, and 8 lbs, + one single 17.5 lbs dumbbell.

WARM UP
Reverse Fly Back Activation
Twist
Scap Mobility
Bear Hover Twist
Thoracic Mobility

SUPERSET 1:
Reverse Grip Row x 16 reps + 8 pulses
Bicep Curl + Knee Drive x 16 reps + 8 pulses

2 x through

SUPERSET 2:
Single Arm Row x 16 reps per side
Hammer Curl x 16 rep
Reverse Grip Fly x 16 reps

2 x through

CORE & SHOULDERS x 1 set each
Mountain Climbers
Forearm Plank Rotation with Back Squeeze
Prone Arm Extensions
Leg Extensions + Hallow Hold