Kari Sullivan Fitness & Wellness
4 Week program to get you back into the swing of things. Perfect for an individual who has some experience but has been sidelined for a bit. The progression of rate of perceived exertion (RPE) allows the individual to get a grasp on the movements and yet progress over 4 weeks.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Pull Apart
2 x 15
A2
Banded Pull Apart With Torso Only Arch Up
2 x 10
A3
Beast bird dog
2 x 12
B1
Pull up
3 x 5
B2
Renegade Row
3 x 12
B3
Kettlebell Sit Up with a Twist
3 x 12
C
Supinated seated row
3 x 10
D1
2 pt db row
3 x 8
D2
Isolated Single Arm DB Bicep Curl
3 x 10
E1
Lying back extension to superman extension
3 x 10
E2
Side v-ups
3 x 8
F1
Across the body arm stretch
1 x 0:20
F2
Upper Back Stretch with Hands Clapsed
1 x 0:20
A1
Kettlebell Deadlifts
2 x 8
A2
Goblet Clean Into Goblet Squats
2 x 8
A3
Barbell back squats
2 x 8
B
BB Back Squat
5 x 8
C1
Barbell Deadlifts
3 x 8
C2
Lateral single leg step ups
3 x 8
C3
Sit up to overhead press
3 x 12
D1
2 Bell Single Leg Deadlift to Reverse Lunge
3 x 6
D2
1/2 Kneeling Windmill
3 x 6
E
Kneeling hip flexor, psoas, & quad stretch
2 x 90
A1
Scorpions
2 x 6
A2
push up prep
2 x 10
B1
BB Bench Press
3 x 8
B2
Tricep Dips off bench
3 x 12
B3
Reverse crunches
3 x 12
C1
Incline db chest press
3 x 12
C2
DB Seated Shoulder Press, Back Supported
3 x 10
C3
Bentover Single Arm Tricep Extension
3 x 12
D1
DB Lateral Raise at 90 degress
3 x 12
D2
Front raise to chop
3 x 6
D3
Downdog + Push-up + Knee to Elbow
3 x 10
E
Chest Opener On Foam Roller
1 x 1:00
