STFS v. 2

On to volume 2!

Single, adjustable cable column is all you need here but if you don’t have access to that I have free weight alternatives in the table with GIFs at the bottom of this page. If you have no cables, but bands and attachments you can also use bands here.

For those who do have cables, this one’s a blast. Really testing coordination on some, but when done well you’ll feel why each full body exercise is so killer.

Table/GIFs below, link to full plans below that. Enjoy!

Circuit 1

Squat to row

Rotational Chest Press

High to Low Chops

Arrested Child’s Pose T Spine Rotation

Circuit 2

Lateral Lunge to Row

Single Arm Chest Fly

Plank Row to Tricep Extension

Adductor Reach throughs

Circuit 3

Bentover Reverse Fly

Tricep Kickback

Rope Bicep Curls

Horizontal Chops

Dumbell Alternatives

Circuit 1

Goblet Squat

Single Arm Chest Press

Ukranian Twists

Circuit 2

Goblet Lateral Lunge

Alternating Chest Fly

Plank Diagonals

Circuit 3

Bentover Reverse Fly

DB Tricep Kickbacks

Palms Up Bicep Curls

DB Side Bends