11.7 Thursday | Gym

Today we work shoulders, tricep and core. Lets get to it!

Warm Up

WALKING WARM UP

10 Minutes

I like to warm up for 5-10 minutes

CIRCLE ARM SWING

30 seconds

Alt Directions

PLANK PIKE REACH

30 seconds

THORACIC

30 seconds

Switch halfway

Superset 1 — 3X

Note- Continue to build weight in your Push Press if able to stay within suggested reps. Perform quick reps in the Chest press. Rest 30 seconds. Repeat 3 rounds.

*Perform warm up reps of shoulder press before beginning with starting weight

EQUIPMENT
BARBELL
DUMBBELLS
MAT

EXERCISES
8-12 reps PUSH PRESS
12-15 reps CHEST PRESS IN FLOOR BRIDGE
30 seconds Rest

PUSH PRESS

8-12 reps Heavy

Use the dip in your knees to drive the barbell directly overhead.

CHEST PRESS IN FLOOR BRIDGE

12-15 reps Moderate

quick reps

Set 2 — 4X

Perform one exercise with a quick 30 seconds Rest between rounds. Working at a light to moderate load. You should reach failure.

EQUIPMENT
CHAIR
DUMBBELLS

EXERCISES
10-15 reps SEATED LATERAL RAISE
30 seconds Rest

SEATED LATERAL RAISE

10-15 reps

Maintain a soft bend in your elbows. Raise to shoulder height

Superset 3 — 3X

Note- Perform movements back to back. Rest 30 seconds between rounds.

EQUIPMENT
CABLE
DUMBBELLS

EXERCISES
10-Failure TRICEP PUSHDOWN Short Bar
12 reps TRICEP KICKBACK
30 seconds Rest

tricep pushdown short bar

10-Failure reps

Press down to full extension. Take a slight hinge forward at your hips

TRICEP KICKBACK

12 reps

Keep elbows near your side as you press back to full extension

Circuit 4 — 3X

Note- Perform movements back to back, no rest between rounds.

EQUIPMENT
CABLES
DUMBBELLS

EXERCISES
10 reps CABLE WOODCHOP each side
12 reps SINGLE ARM HANG SNATCH each arm
Repeat. No Rest.

CABLE WOODCHOP

10 reps each side

Exhale as you rotate. Inhale as you extend and stand tall

SINGLE ARM HANG SNATCH

12 reps Heavy each arm

Pull hand to armpit, with that momentum continue pressing overhead

Optional Set 5 — 2X

Note- Perform one exercise with 30 seconds of rest.

EQUIPMENT
CABLES

EXERCISES
12 reps CABLE SINGLE LEG MTN CLIMBERS each leg
Rest 30 seconds

CABLE SINGLE LEG MTN CLIMBERS

12 reps

Option to come down to a forearm plank. Exhale as you drive knee to elbow

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

CAT COW

30 seconds

SCORPION STRETCH

30 seconds