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Quick and Effective Strength Training Program →

Workout day #2

Core and Pushing Progressions

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Created by

HelmutekPL

Workout Breakdown

Warmup

Band warmup

1

Straight Arm Pull Aparts

1 set × 8 reps

2

Straight Arm Pull Downs

1 set × 8 reps

3

Straight Arm Push Forwards

1 set × 8 reps

4

Shoulder Dislocates

1 set × 8 reps

5

External Rotations

1 set × 8 reps

6

Straight Arm Delt Raises

1 set × 8 reps

Core

Crunch Complex

1

Circular Crunches

1 set × 10 reps

2

Starfish Crunches

1 set × 10 reps

3

Accordion Crunches

1 set × 10 reps

4

Crunch And Twists

1 set × 10 reps

5

Bicycle Crunches

1 set × 10 reps

6

Glute Bridge

1 set × 60s

7

Upward Facing Dog

1 set × 30s

Pushing Progressions