High Lane January Sessions

Warm Up

  • External Rotations x 10
  • Band Up & Over’s x 10 reps
  • Band Pull Apart x 15 reps
  • Overhead Band Lunge x 10 Reps
  • Overhead Band Squats x 10 reps

Monday & Tuesday

  1. Crunch
  2. DB Squat
  3. Box Dips
  4. Rope Upright Row
  5. Alternate Rear Lunge (1 DB In Front)
  6. Wide Row

Wednesday & Thursday

  1. Goblet Squat
  2. DB Reverse Lunge
  3. Reverse Crunch
  4. Rope Face Pull
  5. DB Seated Shoulder Press
  6. Narrow Row

Friday & Saturday

  1. Bent Over Rear Fly
  2. DB Front Lunge
  3. Plank
  4. Rope Tricep Ext
  5. Squat Holds
  6. Push Ups

New Strength Round

January – February – March

  1. DB Deadlifts
  2. BB Inverted Row
  3. Dips
  4. Pull Ups/Rope Pull Down
  5. Standing DB Press
  6. Narrow Hold
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