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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.

    • Labels:

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