- Bench Work up to a 1 rep max using the slingshot
If you don't have a slinghot, substitute with reverse band max or board press max.
Jm presses 3x6-8 HERE
If you struggle with elbow pain on the JM press, sub this movement with a lighter DB skull crusher
"the JM press is like the bench press & a skull crusher had a baby" ;)
- DB lateral side raises 4x10-12 (do these with a chain for "chain side raises" if you have access to them). Stay on this movement before moving to next. keep rest short at 15 secs between sets.
- banded single arm reverse fly 3x12-15 each side (set band shoulder height-focus on the squeeze in the back of the shoulder- hold for 1-2 sec)
- banded tricep pull downs 1x100
- banded side raises 1x100 (light band - each side)
5 rounds with no rest of:
- 10 chest supported seated rows
- 10 wide grip lat pull downs
8 rounds tabata 20 secs work/10 secs rest of:
- slow leg lower (for more intensity, reach toes to ceiling and lift hips at the top of the movement)
- plant slide through (use sliders if you have them)