top of page

WK 3: SWOLE-DERS

Power Sets:

...

35

1x

20

...

lbs

MINI-BAND

GLUTE BRIDGE (PULSES)

00:00

00:00

Check when completed

View Workout-Map

WARM-UP

Perform one (1) set of the following dynamic warm-up exercises.

0

Domus ID

1x

35

1

EXTERNAL ROTATION

CABLE/BAND

...

1x

0.04

15/e

lbs

35

5

HALF CIRCLES

DUMBBELL

...

1x

0.04

8

lbs

35

9

PULL APART

BAND-RESISTED

...

1x

0

15-20

lbs

35

2

6-PT. RAISE

DUMBBELL

...

1x

0.05

5-6

lbs

35

6

GLUTE BRIDGE (PULSES)

MINI-BAND

...

1x

0

20

lbs

35

10

UPRIGHT ROW

EZ-BAR

...

1x

0.2

8-12

lbs

35

3

PUSHUP SCAPTION

FLOOR

...

1x

0

8-12

lbs

35

7

INCLINE BENCH PRESS

DUMBBELL

...

1x

0.17

10-12

lbs

35

11

WALL ANGELS

STANDING

...

1x

0

6-8

lbs

35

4

PUSHUP

FLOOR

...

1x

0

4-6

lbs

35

8

SA TRICEP KICKBACKS

DUMBBELL

...

1x

0.04

8/e

lbs

Calculating load data...

ROUND 1

What's Next?

*complete the $ set to continue

*Velocity-Tracking required

*Set-Tracking required

Add Velocity

Money set

Ad

00:00

This Workout:

0

0

0

LOAD

POWER

KCAL

Setup

bottom of page