Building Lats to Fly

Week 1, Day 1: Alternate Strength Skills

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

alternate between both drills:

4 rounds of each: 20 standing hollow pulldowns
& then 5 I-5Y-5T with a 2.5lb - 5lb plate or 7.5lb plate

Exercise Sets Reps Weight Distance Time Rest Notes

Warm Up Prone PVC Lifts 1 20 --:-- min
Standing Hollow Pull-downs 4 20 --:-- min
Strength
Hollow IYT 4 5 --:-- min
Trainer Notes:
Prone PVC Lifts: Use 2.5lb or 5lb plates. Keep arms just outside shoulders & try to keep a tight body - lift only arms (keep chest- thighs & toes on ground)
Standing Hollow Pull-downs: Make sure you keep ribs down and pelvis tucked under. Arms must be shoulder width
Hollow IYT: With a 2.5lb - 5lb plate or 7.5lb plate Lower back pressing through bench - stay in a tigh tuck if you need to scale. Arms go back as far as possible. Palms face ceiling
when lowering in each position. STRAIGHT arms - Choosing the weight - it should not hurt your elbow but add a little bit of "feedback"

Notes:

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