11.7 Thursday | Home
Today we work shoulders, tricep and core. Lets get to it!
Warm Up
bodyweight WARM UP
3 Minutes
Choose bodyweight cardio and move continuously for 3-5 minutes
CIRCLE ARM SWING
30 seconds
Alt Directions
PLANK PIKE REACH
30 seconds
THORACIC rotation
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
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 weights 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
DUMBBELLS
MAT
EXERCISES
10-Failure LYING TRICEP EXTENSIONS
8-12 reps TRICEP PUSH UP
30 seconds Rest
LYING TRICEP EXTENSIONS
10-Failure reps
Elbows at a 45 degree angle, lower to the crown of the head before pressing out to full extension
TRICEP PUSH UP
8-12 reps
Keep elbows near your side as you press to full extension
Superset 4 — 3X
Note- Perform movements back to back, no rest between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
10 reps WOOD CHOP each side
12 reps SINGLE ARM HANG SNATCH each arm
Repeat. No Rest.
WOOD CHOP
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, continue momentum as you punch hand to sky
Optional Set 5 — 2X
Note- Perform one exercise with 30 seconds of rest.
EQUIPMENT
MAT
EXERCISES
20 reps FOREARM WIDE MTN CLIMBERS
Rest 30 seconds
CABLE SINGLE LEG MTN CLIMBERS
20 reps
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