12.16 Tuesday | Gym

When lifting shoulders, do your traps tend to take over?
Try these 3 steps:
1-Roll your shoulders down and back.
2-Lighten the load and check to see if you are swinging the weights.
3- Check your chin, is it jutting forward or back and relaxed.

Warm Up

CARDIO warm up

5 Minutes

Select cardio of your choosing

WALKOUT

10 reps

Hold plank position for an extra count before reversing the movement.

ARM SWINGS

20 reps

Alternate the top arm

LONG BAND DISLOCATION

12 reps

Superset 1 — 3X

Note- Without setting down the DBs perform one exercise after another. Rest 60 seconds after each round. Increase weight if able. I’ll use 20-25lb DBs and increase if able.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps SHOULDER PRESS
5 reps ALT SHOULDER PRESS
60 seconds Rest

SHOULDER PRESS

10 reps

At the bottom of the press your elbows should be slightly forward just off the nipple line. Keep your abdomen and back in neutral position.

ALT SHOULDER PRESS

5 reps on the LEFT
5 reps on the RIGHT

The extended arm need to be locked out with your elbow tight next to your ear.

Superset 2 — 3X

Note- Without setting down the DBs perform one exercise after another. Rest 60 seconds after each round. Increase weight if able. I’ll use 20-25lb DBs and increase if able.

EQUIPMENT
DUMBBELLS

EXERCISES
12-15 reps TRICEP PUSHDOWN SHORT BAR
16 LATERAL RAISE & FRONT RAISE
30 seconds

TRICEP PUSHDOWN SHORT BAR

12-15 reps Moderate

Keeping elbows at your side. Press down to full extension

LATERAL RAISE & FRONT RAISE

16 reps light weight
I’ll use 10-12.5lb DBs

With control raise the DBs up to shoulder height, maintain a soft elbow.

Set 3 — 3X

Note- Rest 30 seconds at the end of each round.

EQUIPMENT
DELT MACHINE
MAT

EXERCISES
12 reps REAR DELT FLY MACHINE
30 second Rest

REAR DELT FLY MACHINE

12 rep Moderate

Avoid shrugging the load by thinking about dragging your arms through mud, elbows lead and pinky finger slightly up.

Circuit 4 — 4X

Note- This is a sprint block. You’ll perform 4 rounds as quickly as possible. Rest as needed but keep it brief and keep moving!

EQUIPMENT
KETTLEBELL
DUMBBELL
MAT

EXERCISES
8 reps each arm SINGLE ARM SNATCH
12 reps AMERICAN KB SWING
4 reps BURPEE LATERAL HOP
Repeat 4X

SINGLE ARM SNATCH

8 reps each arm
I’ll use a heavy load.
A single 25-30lb DB

Stay on the same arm for all 8 reps before switching.

AMERICAN KETTLEBELL SWING

12 reps Moderate
I’ll use a 45lb KB

With soft knees, hinge at at your hips and explosively thrust the weight up to overhead.

Modify: Regard (Russian) KB swing, swinging to chest height.

BURPEE LATERAL JUMP

4 reps

Modify by removing the push up and jump.

Optional Core Circuit 5 — 3X

Short on time. You can always throw this core circuit into another workout this week.

45 seconds of Work 15 seconds of Rest

Note- Circuit one exercise after another.

EQUIPMENT
MAT
AB ROLLER
SINGLE DB

EXERCISES
45 sec AB ROLLOUTS
15 seconds Rest
45 sec FOREARM PLANK HIP DIPS
15 seconds Rest
45 sec WEIGHTED CRUNCH TOE REACH
15 seconds Rest

AB ROLL OUT

45 seconds

With a soft round in your back, roll out only as far as able to roll yourself back in.

Alternative- Lying leg lifts and lower. Weighted optional.

FOREARM HIP DIPS

45 seconds

Shoulders stacked over elbows. Exhale as you rotate your ups from side to side.

WEIGHTED CRUNCH TOE REACH

45 seconds

With a single Heavy DB, exhale as you crunch up to touch your toes.

Cooldown

STAR STRETCH

60 seconds

SHOULDER STRETCH + HIGH ELBOW

60 seconds

CAT COW

30 seconds

THREAD THE NEEDLE

60 seconds