Click on the exercise to see information and demonstrations on that exercise.  

• Standing Cable Row
  • 3 sets of 8-10 reps
    • 50 lbs
• Seated Machine Cable Row
  • 3 sets of 8 reps
    • Setting on 8
• Standing Cable High Row
  • 3 sets of 10 reps
    • 32.5 lbs
• Single Arm Twisting Row
  • 3 sets of 12 reps
    • 40 lbs
• Cable Deadlift
  • 3 sets of 10 reps
    • 20 lbs
• Pushups
  • 3 sets of 8-12 reps
    • Bodyweight at low setting

• Standing Cable Press
  • 3 sets of 8-12 reps
    • 17.5 lbs
• Standing Incline Cable Chest Press
  • 3 sets of 8-12 reps
    • 17.5 lbs

• Stabilized Squats
  • 4 sets of 12 reps
    • Bodyweight
• TRX Twist and Throw
  • 2 sets of 10 reps
    • Medium Band

Full Body Travel Workout

• Standing back row
  • 3 sets of 12-15 reps
    • Heavy band - Green band
• Single arm core stabilized row
  • 3 sets each arm of 12 reps
    • Very heavy band - Blue and green band
• Single arm twisting row
  • 2 sets of 12 reps
    • Heavy band - Blue and green band
• Bent over low row
  • 3 sets of 12 reps
    • Heavy band - Blue and green band
• Standing Exercise Band Chest Press
  • 3 sets of 12 reps
    • Heavy Band - Green Band
• Pushups with higher starting point
  • Use a bench or countertop,  you want to start at a height that allows you to get 6 but no more than 10
    • 3 sets of 6-8
      • Bodyweight
• Single Arm Twisting Band Press
  • 2 sets of 12 reps
    • Heavy Band - Blue and green band
• TRX Stabilized Squats
• You can use a rope or a pole or anything that you can hold onto.
  • 4 sets of 12 reps - 2 normal stance, 2 close stance
    • Bodyweight
• Stabilized Split Squats
  • 2 sets of 12 reps

Pelvic Tilt Exercises

• Glute Bridge
  • 2 sets of 15 reps
• Posterior Pelvic Tilt
  • 2 sets of 15 reps

Click here for Rotator Cuff Exercises

K-vest downloads

Donner_Sheldon_879b.20240205090917.KC.CR