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R3

RR w/Bands

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Created by

pwr0ss

Workout Breakdown

Warm-Up

Shoulders

1

Pull Apart Blue Band

1 set × 1-10 reps

2

Face Pull Blue Band

1 set × 1-10 reps

3

Shoulder Warm-up - Resistance Band

1 set × 1-10 reps

4

Shoulder Dislocate - Resistance Band

1 set × 1-10 reps

Legs

1

Squat (Sky Reach)

1 set × 1-10 reps

Wrists

1

Wrist Flexibility Stretch

1 set × 30-60s

Core

1

Dead Bug

1 set × 10-20 reps

2

Back Extension

1 set × 1-10 reps

3

Pigeon

1 set × 30-60s

4

Fire Hydrant Circles

1 set × 5-10 reps

Legs

1

Front/back Leg Swings

1 set × 5-10 reps

2

Front And Side Leg Swings

1 set × 5-10 reps

3

Banded Hamstring Stretch

1 set × 30-60s

First Pair

Set 1

1

Lat Pull Down

1 set × 5-10 reps

2

Squats

1 set × 5-10 reps

Set 2

1

Lat Pull Down

1 set × 5-10 reps

2

Squats

1 set × 5-10 reps

Set 3

1

Lat Pull Down

1 set × 5-10 reps

2

Squats

1 set × 5-10 reps

Second Pair

Set 1

1

Banded Overhead Press Red Green

1 set × 5-10 reps

2

Banded Deadlift Yellow

1 set × 5-10 reps

Set 2

1

Banded Overhead Press Red Green

1 set × 5-10 reps

2

Banded Deadlift Yellow

1 set × 5-10 reps

Set 3

1

Banded Overhead Press Red Green

1 set × 5-10 reps

2

Banded Deadlift Yellow

1 set × 5-10 reps

Third Pair

Set 1

1

Bent Over Row Black

1 set × 5-10 reps

2

Push Ups

1 set × 5-10 reps

Set 2

1

Bent Over Row Black

1 set × 5-10 reps

2

Push Ups

1 set × 5-10 reps

Set 3

1

Bent Over Row Black

1 set × 5-10 reps

2

Push Ups

1 set × 5-10 reps

Arms

Set 1

1

Bicep Curl Red

1 set × 5-10 reps

2

Tricep Press Red

1 set × 5-10 reps

Set 2

1

Bicep Curl Red

1 set × 5-10 reps

2

Tricep Press Red

1 set × 5-10 reps

Set 3

1

Bicep Curl

1 set × 5-10 reps

2

Tricep Press Red

1 set × 5-10 reps