Pin elbow to side at 90°, rotate forearm outward against the band. Slow and controlled.
Hold band at chest height, pull apart horizontally. Directly targets the weakness behind most RC issues.
Cardio & Legs
Steady pace or intervals: 2 min hard / 3 min easy × 5. Alternate each session. Watch an episode — this is meant to be enjoyable.
Hinge forward, pull the 8kg bell to your hip. Back flat. Use a band if 8kg feels too heavy at first.
Neutral grip (thumbs up). Easier on the shoulder than standard curls. Works biceps and brachialis.
Rest on forearms, not hands — safer for your shoulder. Keep hips level. Don't let your lower back sag.
Lower back flat on the floor. Lower your legs slowly — that's where the work is. Targets lower abs.
Lower back pressed into the floor, arms overhead, legs raised low. If too hard, bend your knees.
Bookend your session with the same RC work you opened with. Every single session.
Child's pose, hip flexor stretch, or whatever feels good. Your body earned it.
Progression Plan
- Weeks 1–3: Build the habit. Finish every session, even if it feels easy.
- Week 4+: Add dumbbell bicep curls as a 6th circuit exercise.
- When shoulder allows: Reintroduce push-ups from the wall first, then floor.
- If 8kg rows feel light: Slow the eccentric to 3 seconds instead of adding weight.
- Circuit too easy overall: Add a 4th round before increasing reps or weight.