Damascus W4D2

Warmup

General Warmup (2 minutes)

• Jump Rope or Light Jog: 2 minutes to increase your heart rate and warm up your body.

Dynamic Upper Body Activation (3 minutes)

• Arm Circles: 20 seconds forward, 20 seconds backward to mobilize shoulders.
• Scapular Push-Ups: 10 reps to activate the muscles around your shoulder blades.
• Inchworms: 5 reps to engage the core, shoulders, and chest.

Specific Movement Prep (2 rounds, 1 minute per round)

• Modified Push-Ups: 5-8 reps to warm up chest and triceps. If needed, start on your knees for a lower-intensity variation.
• Triceps Dips on a Bench or Step: 10 reps at a controlled pace to activate triceps and shoulders.
• Band Pull-Aparts: 10 reps to engage upper back and shoulders (if bands are available).

Strength and Accessory Work

Part 1 - GC

A 

Max Dips x 1 Min 

Rest 90 seconds 

Max Push-ups x 1 Min 

Rest 90 seconds 

3 Rounds 

B 

5 Pull-ups 

10 Burpees 

3 Rounds 

Dips can be done at dip station or using rings. Complete ‘A’ entirely, rest 2 minutes and move on to ‘B’

Cooldown

Upper Body Stretching Series (1-2 minutes per stretch)

• Overhead Triceps Stretch: 1 minute per side to stretch the triceps and shoulders.
• Chest Stretch: 1 minute, using a wall or doorway to stretch your chest and shoulders.
• Child’s Pose with Extended Arms: 1 minute to stretch the lats and shoulders.

Lower Body and Core Stretching

• Cat-Cow Stretch: 1 minute to mobilize and relax the spine.
• Seated Forward Fold: 1 minute to relax and stretch the lower back and hamstrings.

Breathing Exercise (1 minute)

• Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4. Repeat to bring your heart rate down and promote relaxation.