6.10 Tuesday | Home

If you are feeling a little stiff from yesterday’s workout take additional time to mobilize and warm up.

Warm Up

bodyweight cardio

3 minutes

Feel free to alternate between bodyweight cardio movements of your choosing

WALKOUT

30 seconds

Walk out to plank, hold, reverse the movement.

ARM SWINGS

30 seconds

Alt the top arm

LONG BAND DISLOCATION

30 seconds

The wider the hands to move mobile the shoulders

Superset 1 — 3X

Note- Perform 2 warm up sets with lighter loads for the shoulder press before beginning your 3 heavy sets. Rest 30 seconds before repeating.

EQUIPMENT
BACK SUPPORTED BENCH
DUMBBELLS

EXERCISES
8-12 reps SEATED SHOULDER PRESS
12 reps TRICEP KICKBACK each arm
30 seconds Rest

SEATED SHOULDER PRESS

8-12 reps Heavy
I’ll work around 30lb DBs

Your arms are slightly forward off the nipple line.

DB TRICEP KICKBACK/EXTENSION

12 reps Moderate to Heavy
I’ll use 22.5lb DBs

Superset 2 — 3X

Note- Perform exercises back to back. Rest 30 seconds before repeating.

EQUIPMENT
DUMBBELLS

EXERCISES
16 reps LATERAL RAISE
12 reps UPRIGHT ROW
30 seconds Rest

LATERAL RAISE

16 reps Moderate
I’ll work around 12.5lb DBs

Ensure elbow stays soft and lead with the pinky finger

UPRIGHT ROW

12 reps Heavy
I’ll use 25-30lb DBs

If this bothers your shoulders, taking a wider stance and slightly hing forward at your hips. This may help with your range of motion.

Circuit 3 — 3X

Note- Perform exercises one after another with no rest. Resting 30 seconds at the end of each round.

EQUIPMENT
MAT
DBs
LONG LOOP RESISTANCE BAND

EXERCISES
12 reps TRICEP PUSHDOWN
12 reps Z PRESS
8 reps SIDE LYING TRICEP PUSH UP
Rest 30 seconds

TRICEP PUSHDOWN

12 reps, choke up on the band/s as much as possible

Ensure full lockout at the bottom of the extension.

Z PRESS

12 reps Moderate load
I’ll use 15lb DBs

Keep your core braced, spine in a neutral position.

SIDE LYING TRICEP PUSH UP

8 SLOW reps each side

Ensure full lockout at the top. Bottom hand is in line with the shoulder when lying on the floor.

Circuit 4 Mini HIIT — 3X

Note- You’ll perform 2 exercises at MAX effort for 30 seconds each with 10 seconds of rest between movements. Rest 30 seconds at then end of reach round. Repeat 3 rounds.

EQUIPMENT
MAT

EXERCISES
30 seconds BURPEE
10 seconds Rest
30 seconds COMMANDO + 2 PLANK JACKS
30 seconds Rest

BURPEE

30 seconds MAX REPS

Modify by stepping in and out and avoiding jumping. Option to remove push up.

commando + 2 plank jacks

30 seconds MAX REPS

Modify by holding plank

Cooldown

Take additional time to move through any other tight areas.

SHOULDER STRETCH + HIGH ELBOW

30 seconds alt. sides

CAT COW

30 seconds

THREAD THE NEEDLE

30 seconds hold on each side

CHILDS POSE

30 seconds