1.22 Wednesday | Gym

Keep pushing yourself, 1% better each week. Today we tackle shoulders and triceps. Its a loaded workout with an optional core at the end. Let’s have some fun!

Warm Up

WALKING WARM UP

10 Minutes

Get warm! Break a sweat even

PLANK PIKE REACH

30 seconds

Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands

ARM SWINGS

30 seconds

Alt top arm

LONG BAND DISLOCATION

30 seconds

The wider the hand the easier range of motion

Set 1 — 4X

Note- Perform one exercise with 60 seconds of rest. Build in weight each round if able. Form tip: Elbows forward and high, your chin moves back as you drive the Barbell straight up into a locked out position. You use the dip to help drive the weight overhead. The DIP is not a squat.

Tip: Perform warm up reps with an empty bar and then light load before using your working weight.

EQUIPMENT
BARBELL

EXERCISES
8-12 reps PUSH PRESS
60 seconds Rest

PUSH PRESS

8-12 reps Build each round

Option to modify with a pair of DBs or substitute movement with a seated shoulder press if you notice or have back pain

Superset 2 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Select load the takes you near to or just past the written reps. Failure means form is going to be compromises so you need to stop and rest.

EQUIPMENT
CHAIR
DUMBBELLS
EZ BAR

EXERCISES
12-15 reps SEATED LATERAL RAISE
15 reps UPRIGHT ROW EZ BAR
30 seconds Rest

seated lateral raise

12-15 reps Moderate
I’ll use a 10-15lb DBs

Elbows maintain a very slight bend. Elbows and pinky fingers in line.

UPRIGHT ROW

15 reps Heavy
I’ll use a 45-50lb EZ Bar

Hands just within shoulder width. Pull bar to the top of the collarbone

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Working at higher reps which may cause you to decrease weight. Perfect your form!

EQUIPMENT
CABLES

EXERCISES
12-Failure reps TRICEP PUSHDOWN
8-Failure TRICEP PUSH UP
30 seconds Rest

TRICEP PUSHDOWN

12-Failure reps Moderate-Heavy

Elbows remain near your sides as you lift hands to chest height. Press down to full extension.

tricep push up

8- Failure reps

Collect as many reps as possible each round

Circuit 4 — 3X

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

EQUIPMENT
MAT

EXERCISES
12 reps ANCHORED ROTARY CANDLESTICK
12 reps CRUNCH + LEG RAISES
60 seconds FOREARM PLANK
30 seconds Rest

ANCHORED ROTARY CANDLESTICK

12 reps

Use the support to shoot your hips up high, twist, before slowly lowering

CRUNCH + LEG RAISE

12 reps

Only lower as low as able to keep your back imprinted into the mat

FOREARM PLANK

60 second Hold

Option to perform on your hands if desired.

Cooldown

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

Exhale as you round down

THREAD THE NEEDLE

30 seconds

Switch arms halfway

CAT COW

30 seconds

Exhale as you round up, inhale as you pass through center

SCORPION STRETCH

30 seconds

Switch halfway