1.1 Wednesday | Gym
Check in with yourself. How are you feeling today? Do you feel ready to work or would today be a great day to slide in a LISS day and move the rest of the weeks workouts back.
Warm Up
rower warm up
5 Minutes
Feel free to perform any form of cardio of your choosing for 5-10 minutes
INCHWORM
30 seconds
With soft knees walk hands out to high plank
ARM SWINGS
30 seconds
Alt the top arm
LONG BAND DISLOCATION
30 seconds
The wider the grip the more movement you’ll be able to get
Set 1 — 3X
Note- Perform one exercise. The Shoulder Press should be with moderate load.
EQUIPMENT
SEAT/CHAIR
DBs
EXERCISES
12-15 reps SEATED SHOULDER PRESS
60 seconds Rest
SEATED SHOULDER PRESS
12-15 reps work to failure Moderate load.
I’ll use 25lb DBs
Elbows shoulder be forward at a slight angle of the nipple line.
Superset 2 — 3X
Note- Perform exercises one after another. Rest 30 seconds between rounds. Continue to keep the tricep pushdown heavy
EQUIPMENT
HACK SQUAT
DUMBBELL
EXERCISES
8-12 reps HACK SQUAT
12-16 reps LATERAL RAISE
30 seconds Rest
HACK SQUAT MACHINE
8-12 reps Heavy as able
Elbows stay close to your side as you extend hands down to the top of your thighs.
LATERAL RAISE
12-16 reps Light load
I’d use a pair of 10lb DBs
With a soft bend in your elbows, raise your hands out wide up to shoulder height. If traps are taking over, don’t raise as high.
Circuit 3 — 3X
Note- Perform exercises one after another. Rest 30 seconds at the end of each round.
EQUIPMENT
DUMBBELLS
BENCH
MINIBAR
EXERCISES
12 reps SKULLCRUSHER
8 reps QUAD EMPHASIS STEP UP each leg
8 reps PISTOL SQUAT TO BENCH
30 seconds Rest
SKULLCRUSHER
12 reps Moderate
I’ll use a 40-45lb minibar
Option to use a pair of DB is a bar is not available
QUAD EMPHASIS STEP UP
8 reps each leg
Chest tall, press into that front elevated leg
PISTOL SQUAT TO BENCH
8 reps each leg
Option to increase intensity by holding a DB
MINI HIIT Circuit 4 — 3X
Note- Move from one movement to the next, working for 40 seconds with 20 seconds rest between. Rest 60 seconds between rounds.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
40 seconds PUSH PRESS
20 seconds Rest
40 seconds BURPEE
20 seconds Rest
40 seconds FOREARM PLANK
60 seconds Rest
DUMBBELL CLEAN & PRESS
40 seconds
I’ll use a pair of 20-25lb DBs
Select a weight that keeps you challenged for a 30 seconds time span
BURPEE
40 seconds
Modify by removing the push up if needed.
FOREARM PLANK
40 seconds
Keep shoulders stacked over elbows.
Rest 60 seconds
Cooldown
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
DOG DOG
30 seconds
SCORPION STRETCH
60 seconds
CHILDS POSE
30 seconds
Hands pressed into the mat, elbows off the floor.