1.15 Wednesday | Home

 

Today is a push day. Shoulders and Quads

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Move continuously for 3 minutes, movements of your choosing. Get warm.

WALL FACING LEG SWING

30 seconds

Switch halfway

low lunge crossbody twsit

30 seconds

Alt legs and reaching arm

SEATED HIP OPENERS 90/90

30 seconds

Massaging forward into the stretch

 

Superset 1 — 4X

Note- Perform movements back to back with 30 seconds of rest between. Continue to increase weight each round if able to maintain reps.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps HEELS ELEVATED GOBLET SQUAT
10 reps DUMBBELL PUSH PRESS
30 seconds Rest

HEELS ELEVATED GOBLET SQUAT

10-12 reps Heavy Continue to build
I’ll begin with 40lbs and increase

Weight high at chest height

DUMBBELL PUSH PRESS

10 reps Heavy
I’d use a pair of 25lb DBs and increase if able

Use the dip to help propel the weight overhead

 

Superset 2 — 3X

Note- Perform exercises back to back with 30 seconds Rest between. Increase weight when able.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-12 reps BULGARIAN GOBLET SPLIT SQUAT each leg
12 reps SEATED LATERAL RAISE
30 seconds Rest

BULGARIAN GOBLET SPLIT SQUAT

8-12 reps Heavy
I’d use a single 40lb DB

Weight high just under your chin. Exhale and push through the heel of the front foot

SEATED LATERAL RAISE

12 -Failure reps
I’d use a pair of 12.5lb DBs

Maintain a soft bend in your elbows, raising to shoulder height

 

Circuit 3 — 3X

Note- Perform movements one after another. Rest 30 seconds between rounds. Working at high reps with short rest to increase intensity

EQUIPMENT
BENCH
MAT

EXERCISES
5 reps PISTOL SQUAT TO BENCH each leg
10 reps FOREARM PLANK DUMBBELL SLIDE
15 reps PLANK JACKS
30 seconds Rest

pistol squat to bench

5 reps each leg

Slow the lowering portion of the movement. Modify by pushing off both feet to come to standing

FOREARM PLANK DUMBBELL SLIDE

10 reps

Widen your feet to keep your hips square to the floor

PLANK JACKS

15 reps

Brace your core to avoid your hips from dipping

 

Cooldown

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

Maintain a soft bend in your knees as you breath into the stretch

STANDING SQUAT STRETCH

30 seconds

Alt legs

ALT RUNNERS LUNGE STRETCH

30 seconds

Drop the back knee and lift your chest to deepen the stretch

CHILDS POSE

30 seconds

Hands and elbows remain active pressing into the mat

 
Push, Shoulders & QuadsAngela Fales