1.28 Tuesday | Home
When lifting shoulders, do your traps tend to take over?
Try these 3 steps:
1-Roll your shoulders down and back.
2-Lighten the load and check to see if you are swinging the weights.
3- Check your chin, is it jutting forward or back and relaxed.
Warm Up
CARDIO
3 Minutes
Alt. between bodyweight movements of our choosing. Stay in continuous movement for three minutes.
WALKOUT
30 seconds
Hold plank position for an extra count before reversing the movement.
ARM SWINGS
30 seconds
Alternate top arm
LONG BAND DISLOCATION
30 seconds
The wider the grip the easier
Tri Set 1 — 3X
Note- Without setting down the DBs perform one exercise after another. Rest 60 seconds after each round. Increase weight if able. I’ll begin with 15-20lb DBs and see if I can increase to 25-30lb DBs. Option to perform seated to avoid lower back pain.
EQUIPMENT
DUMBBELLS
EXERCISES
5 reps SHOULDER PRESS
5 reps ALT SHOULDER PRESS
5 reps CLEAN AND PRESS
60 seconds Rest
SHOULDER PRESS
5 reps
At the bottom of the press your elbows should be slightly forward just off the nipple line. Keep your abdomen and back in neutral position.
ALT SHOULDER PRESS
5 reps on the LEFT
5 reps on the RIGHT
The extended arm need to be locked out with your elbow tight next to your ear.
CLEAN & PRESS
5 reps
High up the weights up and allow your hands to drop underneath before pressing overhead.
Tri Set 2 — 3X
Note- Perform exercises back to back with no rest. Rest 30 seconds at the end of each round.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
12 reps BENT ARM LATERAL RAISE
12 reps LATERAL RAISE & FRONT RAISE
8 reps MTN CLIMBERS + BLAST OFF
30 seconds Rest
BENT ARM LATERAL RAISE
12 reps Moderate-Heavy
I’ll use 20-25lb DBs
The bent arms allow you to work your shoulders at heavier loads.
Immediately onto the next exercise without setting down the weights
LATERAL RAISE & FRONT RAISE
12 reps light weight count each lift
With control, raise the DBs up to shoulder height, maintain a soft elbow.
4 Mtn climbers + blast off
8 reps count each time you push back
Alternative: Mtn climbers
Circuit 3 — 3X
Note- This is a sprint block. You’ll perform all 3 rounds as quickly as possible. Rest as needed but keep it brief.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
15 reps TRICEP KICKBACK
10 reps each arm SINGLE ARM SNATCH
6 reps BURPEE LATERAL HOP
Repeat, no rest
TRICEP KICKBACK
15 reps Moderate
I’ll use 15lb DBs
With soft knees, hinge at at your hips and explosively thrust the weights up to shoulder height
Modify: Regard KB swing, swinging a single weight to chest height.
SINGLE ARM SNATCH
10 reps each arm
I’ll use a heavy load.
A single 25-30lb DB
Stay on the same arm for all 8 reps before switching.
BURPEE LATERAL JUMP
6 reps
Modify by removing the push up and jump.
Optional Core Circuit 4 — 3X
Short on time. You can always throw this core circuit into another workout this week.
45 seconds of Work 15 seconds of Rest
Note- Circuit one exercise after another.
EQUIPMENT
MAT
LONG BAND RESISTANCE BAND
SINGLE DB
EXERCISES
45 sec LONG BAND LEG RAISE + CRUNCH
15 second Rest
45 sec FOREARM PLANK HIP DIPS
15 second Rest
45 sec WEIGHTED CRUNCH TOE REACH
15 Seconds Rest
LONG BAND LEG RAISE + CRUNCH
45 seconds
Lower legs but stop when the lower back begins to arch off the mat. Exhale as you crunch up with your hands and lift your legs.
FOREARM HIP DIPS
45 seconds
Shoulders stacked over elbows. Exhale as you rotate your ups from side to side.
WEIGHTED CRUNCH TOE REACH
45 seconds
With a single Heavy DB, exhale as you crunch up to touch your toes.
Rest 15 seconds
Cooldown
STAR STRETCH
30 seconds
SHOULDER STRETCH + HIGH ELBOW
30 seconds
CAT COW
30 seconds
THREAD THE NEEDLE
30 seconds Alt arms