12.16 Tuesday | Home

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

3 Minutes

Alt. between bodyweight movements of our choosing. Stay in continuous movement for three minutes.

WALKOUT

10 reps

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

ARM SWINGS

20 reps

Alternate top arm

LONG BAND DISLOCATION

12 reps

The wider the grip the easier

Tri Set 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 begin with 15-20lb DBs and see if I can increase to 25-30lb DBs. Option to perform seated to avoid lower back pain.

EQUIPMENT
DUMBBELLS

EXERCISES
5 reps SHOULDER PRESS
5 reps ALT SHOULDER PRESS
5 reps CLEAN AND PRESS
60 seconds Rest

SHOULDER PRESS

5 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.

CLEAN & PRESS

5 reps

High up the weights up and allow your hands to drop underneath before pressing overhead.

Tri Set 2 — 3X

Note- Perform exercises back to back with no rest. Rest 30 seconds at the end of each round.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
5 reps LATERAL RAISE + 3 PULSE
16 reps LATERAL RAISE + FRONT RAISE
40 seconds REV PLANK MTN CIMBERS
30 seconds Rest

LATERAL RAISE + 3 PULSE

5 reps light
I’ll use 5-10lb DBs

Lift through your elbows and bring hands to shoulder height. Maintain a soft elbow.

Immediately onto the next exercise without setting down the weights

LATERAL RAISE & FRONT RAISE

16 reps light weight count each lift

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

REV PLANK MTN CLIMBERS

40 seconds

Keep your hips up! Modify by holding the plank position.

Alternative: Mtn climbers

Circuit 3 — 4X

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

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
8 reps each arm SINGLE ARM SNATCH
12 reps SKIER SWING
4 reps BURPEE LATERAL HOP

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.

SKIER SWING

12 reps Moderate
I’ll use 15lb DBs

With soft knees, hinge at at your hips and explosively thrust the weights up to shoulder height

Modify: Regard KB swing, swinging a single weight to chest height.

BURPEE LATERAL JUMP

4 reps

Modify by removing the push up and jump.

Optional Core Circuit 4 — 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
LONG BAND RESISTANCE BAND
SINGLE DB

EXERCISES
45 sec LONG BAND LEG RAISE + CRUNCH
15 second Rest
45 sec FOREARM PLANK HIP DIPS
15 second Rest
45 sec WEIGHTED CRUNCH TOE REACH
15 Seconds Rest

LONG BAND LEG RAISE + CRUNCH

45 seconds

Lower legs but stop when the lower back begins to arch off the mat. Exhale as you crunch up with your hands and lift your legs.

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.

Rest 15 seconds

Cooldown

STAR STRETCH

60 seconds

SHOULDER STRETCH + HIGH ELBOW

60 seconds

CAT COW

30 seconds

THREAD THE NEEDLE

60 seconds Alt arms