‘Lat Atlas’ (wk 1 #3)

Warm up

3 rounds 

12 straight arm lat pull downs (light)

12 upright db row (very very light)

3 rounds 

12 db lat pull overs (laying on bench)

12 leg lifts on bench

3 rounds

:25 sea turtles 

:25 bird dog 

3 rounds

:25 super man

:25 bicep curls from knees (light)

3 rounds

:25 deadlift (light weight, bar only)

:50 rest

Workout

4 rounds 

:30 barbell deadlift  (moderate weight)

:60 rest

Db deadlift or seated rows/modification

4 rounds

:30 lat pull-down (moderate to moderate heavy)

:60 rest

4 rounds

:20 1 arm db bent over row on bench

:20 1 arm db bent over row on bench

:20 rest

4 rounds

:30 seated rows

:60 rest

4 rounds

:30 close arm lat pull downs 

:60 rest

4 rounds

:25 db pullovers (moderate to moderate heavy)

:50 rest

4 rounds

:25 straight arm lat pull-down (moderate to moderate heavy)

:50 rest

Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)

I have a few people looking for a workout and self defense. I sent a brief description along with a few clips. I am going to post it here just in case anyone else is looking for it!

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.

$30 per hour

2-4 hour sessions

Every 3rd Sunday of the month

I also do private group

Samples:

Overview - https://youtu.be/LtGtwrsBSGo?si=heRjImb2ei_s0NrR

Simulated attacks - keep in mind that I do not start at this pace!!

https://youtu.be/gLbpAHZ0CpE?si=Bna_32kDh3vnHsVb

Combat conditioning: full body workout that focuses on a combat style workout using boxing, knee strikes and elbows!

$15 per session drop in rate

Tuesdays & Thursdays 9:00 am

Wednesdays 4:30 am

45 minute sessions

Samples:

Core work - https://www.instagram.com/reel/C0g8wI0Ojqv/?igsh=d2dhY201a2Zwa3hm

Boxing/striking - https://www.instagram.com/reel/Cs_OIWBgmcQ/?igsh=MW1jazFoamtpa2dkNg==