Pallof Series

Chest & Shoulders

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 10/10 Static Incline DB Bench Press (35#)
  • 10/10 Static DB Lateral Raise (8#)
  • 10 Double DB Lateral Raise

3 Sets

  • 10 Parallete Push-ups w/ Feet on Bench
  • Banded Fly (green)
  • Seated Cuban Press (55-45-35#)

Midline Conditioning

4 Rounds

  • 230m Run
  • 12/12 Banded Rotations
  • 12/12 Pallof Raises
  • 12/12 Pallof Presses
  • 12/12 Pallof Circles

I used purple tubing. That was a lot of reps!

Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Those wall slides are no joke, especially reaching up for me.

Back

  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas