4.23 Wednesday | Home

 

Today we Push- Upper body shoulders and lower body (quad dominant). Movements are performed back to back with a quick 30 seconds rest. Continue to build in weight if able.

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Perform any form of bodyweight cardio of your choosing, I like to do 3-5minutes

alt. runners lunge

30 seconds

ADDUCTOR LUNGE

30 seconds

SEATED HIP OPENERS

30 seconds

 

Superset 1 — 3X

Note- Perform exercises back to back with a quick 30 seconds of rest between rounds. Increase rest if needed to allow you to increase weight.

EQUIPMENT
DUMBBELLS

EXERCISES
10-15 reps HEELS ELEVATED GOBLET SQUAT
10-15 reps SHOULDER PRESS
30 seconds Rest

HEEL ELEVATED GOBLET SQUAT

10-15 reps Heavy
Build in weight each round

Option to perform without the heels elevated

SHOULDER press

10-15 Moderare
I’ll use a pair of 25lb DBs

Elbows slightly in front of you just off your nipple line.

 

Superset 2 — 3X

Note- Perform exercises back to back with a quick 30 seconds of rest between rounds. Increase rest if needed to allow you to increase weight.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12 reps QUAD EMPHASIS STEP UP each leg
12 reps BENT ARM LATERAL RAISE
30 seconds Rest

QUAD EMPHASIS STEP UP

12 reps each leg
Build weight each round If able

Take a longer stride and a slight hinge forward in your chest to keep this in your glutes

bent arm Lateral raise

12 reps Moderate-Heavy

The bend in your arms allows you to lift heavier loads

 

HIIT Circuit 3 — 3X

Note- Movements are performed one after another we no rest between rounds. How quickly can you get this block done.

EQUIPMENT
DUMBBELLS
BOX

EXERCISES
12 reps DUMBBELL THRUSTERS
10 reps STATIC LUNGE SHOULDER PRESS left leg
10 reps STATIC LUNGE SHOULDER PRESS right leg
12 reps SUMO SQUAT + UPRIGHT ROW
10 reps BURPEE BOX JUMP OVER
No Rest. Repeat 3X

DUMBBELL THRUSTERS

12 reps

Option to Modify with a single DB

STATIC LUNGE SHOULDER PRESS

10 reps Each side
Light to moderate load

Weight should b light. Keep that back knee just floating off the floor.

SUMO SQUAT + UPRIGHT ROW

12 reps Moderate load

Feet shoulder width or wider.

BURPEE BOX JUMP OVER

10 reps

Option to Modify with: Box jumps, or step up + a 30 second plank hold

 

Cooldown

STANDING QUAD STRETCH

30 seconds

DOWNDOG STRETCH

30 seconds

PIGEON

60 seconds

FIGURE 4

30 seconds

 
Shoulders & Quads, PushAngela Fales