Conditioning Workout

Rest between sets: 60-90sec between sets
Intensity: Elevated

workout_number	sort_number	Demo	Exercise	Reps/Sets	How to/Cues
a	1		Lying Single Arm Lat Pull Down with Band 3x12
a	2		Sitting Elastic Back Row 3x12		Allow your shoulders to protract in the starting position to feel a stretch on your lats. Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position. Exhale as you pull your arms back.
a	3		Standing Elastic Face Pull 3x12		Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side. Keep your shoulders low and squeeze your shoulder blades behind your back. Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill.
a	4		Sitting Back Flies with Elastic 2x12
	5
a	6		Banded Deadlifts 3x10
a	7		Alternating Front Lunges 3x16 each side		Keep your feet in line with the hips. Place your weight equally between your feet and keep your hips in a slight posterior pelvic tilt. In every step bring your back knee close to the floor but do not let it touch the floor.
a	8		Single Leg Wall Squat Hold 2 sets of 3x10sec each side
a	9		Back to Wall Lower Back Extensions 3x12		Focus whilst performing this exercise to train the back muscles and not your hamstrings. Place your glutes on the wall. Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
	10
	11
	12
b	13		Overhead Air Squats 3x10
b	14		Good Morning with Band 3x12
b	15		Crab Walk Inside of Elastic 2x 15 steps each way
b	16		Back to Wall Lower Back Extensions 3x12		Focus whilst performing this exercise to train the back muscles and not your hamstrings. Place your glutes on the wall. Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
	17
b	18		Wide Lat Pull Downs with Elastic 3x12
b	19		Kneeling Narrow One Arm Back Row with Band 3x12 each side
b	20		Standing Elastic Face Pull to Overhead Push 3x8
b	21		Kneeling Wide One Arm Back Row with Band 2x12 each side
	22
	23
	24
	25
	26
	27
c	28		Alternate the following 2 exercises for 3 Rounds
c	29		Kneeling Single Arm Lat Pull Down with Band 12x each side
c	30		Banded Back to Wall Front Squats 12x
c	31		Alternate the following 2 exercises for 3 Rounds
c	32		Sitting Elastic Back Row 12x		Allow your shoulders to protract in the starting position to feel a stretch on your lats. Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position. Exhale as you pull your arms back.
c	33		Good Morning with Band 12x
c	34		Alternate the following 2 exercises for 3 Rounds
c	35		Bulgarian Split Squats 12x each side
c	36		Elastic Face Pull on Box 12x
c	37		Alternate the following 2 exercises for 2 Rounds
c	38		Sitting Posterior Deltoid Flies 12x		Hold the elastic so it comes out from the thumb side of your hands. The back of your hands needs to face the ceiling. Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back. Exhale as you pull your arms back.
c	39		Back to Wall Lower Back Extensions 12x		Focus whilst performing this exercise to train the back muscles and not your hamstrings. Place your glutes on the wall. Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
	40
	41
	42
	43
	44
d	45		Banded Deadlifts 3x12
d	46		Alternate the following 2 exercises for 3 Rounds
d	47		Half Kneeling Narrow Single Arm Lat Pull Down with Band in an angle 12x each side
d	48		Kneeling Lat Push Down with Band 12x
d	49		Alternate the following 2 exercises for 3 Rounds
d	50		Standing Elastic Face Pull 12x		Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side. Keep your shoulders low and squeeze your shoulder blades behind your back. Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill.
d	51		Single Arm Back Flies on all 4 8x each side		Stabilize the elastic with your supporting hand whilst driving the other arm out towards the side and back. The back of your hand needs to point towards the ceiling. Keep your shoulders and hips squared. Bend the working elbows slightly. Exhale as you pull your arm back.
d	52		Alternate the following 2 exercises for 2 Rounds
d	53		Twisting Back Lunges with Elastic 8x
d	54		Back to Wall Lower Back Extensions 12x		Focus whilst performing this exercise to train the back muscles and not your hamstrings. Place your glutes on the wall. Keep your feet about hip width apart on the floor and about the length of 1 foot away from the wall.
	55
e	56		Wide Lat Pull Downs with Elastic 3x12
e	57		Bent Over Back Row with 2 Elastics 3x12
e	58		Lying Elastic Face Pull 3x12
e	59		Standing Wide One Arm Back Row with Band 2x12 each side
	60
e	61		Banded Squats 3x10
e	62		Good Morning with Band 3x12
e	63		Standing Crab Walk with Elastic 2x 15 steps each way		Bend your knees keeping them above the toes until your quads are about parallel to the floor. Keep your back straight and in a 45 to 90 degree angle to your hips. Keep your hips low and upper body stable as you take small and controlled lateral steps.
e	64		Standing Lower Back Extensions 3x12
	65
	66
	67
f	68		1 Legged Deadlifts 3x10 each side
f	69		Twisting Back Lunges with Elastic 3x12 each side
f	70		Wall Squat Hold 2x1min
f	71		Standing Lower Back Extensions 3x12
	72
f	73		Kneeling Single Arm Lat Pull Down with Band 2x12 each side
f	74		Kneeling Narrow One Arm Back Row with Band 2x12 each side
f	75		Standing Elastic Face Pull 3x12		Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side. Keep your shoulders low and squeeze your shoulder blades behind your back. Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill.
f	76		Diagonal Pull Apart 2x8 each way		Keep your shoulders low as you diagonally pull the elastic apart. Engage your core to stabilize your position.
	77
	78
	79
	80
	81
	82
g	83		Alternate the following 2 exercises for 3 Rounds
g	84		Banded 1 Legged Deadlifts 12x each side
g	85		Wide Floor Pull Ups 12x
g	86		Alternate the following 2 exercises for 3 Rounds
g	87		Wall Squat Hold with Elevated Heels 1min
g	88		Kneeling Narrow One Arm Back Row with Band 12x each side
g	89		Alternate the following 2 exercises for 3 Rounds
g	90		Side Plank Abducteur on Bench 15x each side
g	91		Lying Elastic Face Pull 12x
g	92		Alternate the following 2 exercises for 2 Rounds
g	93		Standing Lower Back Extensions 12x
g	94		Kneeling Wide One Arm Back Row with Band 12x each side
	95
	96
	97
	98
	99
h	100		Loop Squats 3x18		During your squat push your knees out into the band. Squat all the way down in each rep. Aim to at least align your hips with your hips with your knees in each rep. Complete each rep with a full leg and hip extension.
h	101		Alternate the following 2 exercises for 3 Rounds
h	102		Standing Broom Wide Pull Ups 3x12
h	103		Sitting Back Flies with Elastic 3x12
h	104		Alternate the following 2 exercises for 3 Rounds
h	105		Standing Narrow One Arm Back Row with Band 12x each side
h	106		Standing Elastic Face Pull to Overhead Push 8x
h	107		Alternate the following 2 exercises for 2 Rounds
h	108		Standing Crab Walk with Elastic 15 steps each way		Bend your knees keeping them above the toes until your quads are about parallel to the floor. Keep your back straight and in a 45 to 90 degree angle to your hips. Keep your hips low and upper body stable as you take small and controlled lateral steps.
h	109		Standing Lower Back Extensions 12x
	110
i	111		Sitting Elastic Back Row 3x12		Allow your shoulders to protract in the starting position to feel a stretch on your lats. Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position. Exhale as you pull your arms back.
i	112		Lying Lat Push Down with Elastic 3x12
i	113		Elastic Face Pull on Box 3x12
i	114		Kneeling Wide One Arm Back Row with Band 2x12 each side
	115
i	116		Single Leg Deadlifts - Cross Body Elastic 3x10 each side
i	117		Lunges 3x16 each side
i	118		Wall Squat Hold with Elevated Heels 2x1min
i	119		Back to Wall Lower Back Extensions against Elastic 3x12
	120
	121
	122
j	123		Bottom Up Squat against Elastic 3x10
j	124		Yoga Ball Hamstring Curls 3x12
j	125		Bulgarian Split Squats 2x 12 each side
j	126		Back to Wall Lower Back Extensions against Elastic 3x12
	127
j	128		Standing Asymetric & Static Back Row 2x12 each side		Use the second arm to perform a wide single arm back row. Keep your shoulders down and level at all times. Place your feet on the floor about hip width apart and bend your knees sligthly.
j	129		Kneeling Extended Single Arm Lat Push Down with Band 2x12 each side		Focus on keeping your hips and shoulders squared and parallel to the floor. Bend your elbow sligthly. For greater muscle activation picture your lat working through the range of motion. Work on your mind muscle connection.
j	130		Elastic Face Pull on Box 3x12
j	131		Standing Wide One Arm Back Row with Band 2x12 each side
	132
	133
	134
	135
	136
	137
k	138		Alternate the following 2 exercises for 3 Rounds
k	139		Standing Asymetric & Static Back Row 12x each side		Use the second arm to perform a wide single arm back row. Keep your shoulders down and level at all times. Place your feet on the floor about hip width apart and bend your knees sligthly.
k	140		Banded Back to Wall Front Squats 12x
k	141		Alternate the following 2 exercises for 3 Rounds
k	142		Lying Lat Push Down with Elastic 12x
k	143		Wall Squat Hold 1min
k	144		Alternate the following 2 exercises for 3 Rounds
k	145		Standing Elastic Face Pull to Overhead Push 8x
k	146		Twisting Back Lunges with Elastic 10x each side
k	147		Alternate the following 2 exercises for 2 Rounds
k	148		Standing Wide One Arm Back Row with Band 12x each side
k	149		Back to Wall Lower Back Extensions against Elastic 12x
	150
	151
	152
	153
	154
l	155		Single Leg Deadlifts - Cross Body Elastic 3x16 each side
l	156		Alternate the following 2 exercises for 3 Rounds
l	157		Sitting Elastic Back Row 12x		Allow your shoulders to protract in the starting position to feel a stretch on your lats. Keep your back immobile as you pull your arms back and hands towards your abdominals. Squeeze your shoulder blades behind your back and keep your elbows close by your side. Go slow as you return to your starting position. Exhale as you pull your arms back.
l	158		Single Arm Forarm Plank Wide Back Row 8x each side		Pull your elbow back next to your shoulder. Engage your core and create 1 straight line from your feet all the way through your neck. Keep your hips and shoulders perfectly squared and parallel to the floor.
l	159		Alternate the following 2 exercises for 3 Rounds
l	160		Kneeling Single Arm Lat Pull Down with Band in an angle
l	161		Elastic Face Pull on Box 12x
l	162		Alternate the following 2 exercises for 2 Rounds
l	163		Banded Bulgarian Split Squat 12x each side
l	164		Back to Wall Lower Back Extensions against Elastic 12x
	165
m	166		Wide Floor Pull Ups 3x12
m	167		Bent Over Back Row with 2 Elastics 3x12
m	168		Standing Elastic Face Pull to Overhead Push 3x8
m	169		Sitting Posterior Deltoid Flies 2x12 each side		Hold the elastic so it comes out from the thumb side of your hands. The back of your hands needs to face the ceiling. Keep your shoulders low and pull your arms back as if you were trying to touch your elbows behind your back. Exhale as you pull your arms back.
	170
m	171		Back to Wall Hackenschmidt Squats with 2 Bands 3x10
m	172		Good Morning with Band 3x12
m	173		Banded Bulgarian Split Squat 2x 12 each side
m	174		Standing Lower Back Extensions against Elastic 3x12
	175
	176
	177
n	178		1 Legged Deadlifts 3x10 each side
n	179		Alternating Front Lunges 3x16 each side		Keep your feet in line with the hips. Place your weight equally between your feet and keep your hips in a slight posterior pelvic tilt. In every step bring your back knee close to the floor but do not let it touch the floor.
n	180		Wall Squat Hold 2x1min
n	181		Standing Lower Back Extensions against Elastic 3x12
	182
n	183		Wide Lat Pull Downs with Elastic 3x12
n	184		Standing Asymetric & Static Back Row 2x12 each side		Use the second arm to perform a wide single arm back row. Keep your shoulders down and level at all times. Place your feet on the floor about hip width apart and bend your knees sligthly.
n	185		Lying Elastic Face Pull 3x12
n	186		Single Arm Back Flies on all 4 2x8 each side		Stabilize the elastic with your supporting hand whilst driving the other arm out towards the side and back. The back of your hand needs to point towards the ceiling. Keep your shoulders and hips squared. Bend the working elbows slightly. Exhale as you pull your arm back.
	187
	188
	189
	190
	191
	192
o	193		Alternate the following 2 exercises for 3 Rounds
o	194		Banded Deadlifts 12x
o	195		Wide Lat Pull Downs with Elastic 12x
o	196		Alternate the following 2 exercises for 3 Rounds
o	197		Single Leg Wall Squat Hold 3x10sec each side
o	198		Kneeling Narrow One Arm Back Row with Band 12x each side
o	199		Alternate the following 2 exercises for 3 Rounds
o	200		Standing Elastic Face Pull 12x		Grab the elastic in an overhand grip so that the top of your hands faces towards the back at the top of the movement and that your hands are connected to each other through the thumb side. Keep your shoulders low and squeeze your shoulder blades behind your back. Use an elastic strong enough to challenge you towards the end of the set but make sure form stays high throughout the entire duration of the drill.
o	201		Crab Walk Inside of Elastic 15 steps each way
o	202		Alternate the following 2 exercises for 2 Rounds
o	203		Standing Lower Back Extensions against Elastic 12x
o	204		Diagonal Pull Apart 8 each way		Keep your shoulders low as you diagonally pull the elastic apart. Engage your core to stabilize your position.
	205
	206
	207
	208
	209
p	210		1.5 Overhead Squat against Elastic 3x20
p	211		Alternate the following 2 exercises for 3 Rounds
p	212		Wide Floor Pull Ups 12x
p	213		Lying Single Arm Lat Pull Down with Band 12x each side
p	214		Alternate the following 2 exercises for 3 Rounds
p	215		Lying Elastic Face Pull 12x
p	216		Standing Narrow One Arm Back Row with Band 12x each side
p	217		Alternate the following 2 exercises for 2 Rounds
p	218		Side Plank Abducteur on Bench 14x
p	219		Standing Lower Back Extensions against Elastic 12x