11.18 Tuesday | Home

 

Changing this up this week hitting our 2 main movers back and shoulders in one workout. The structure allows you challenge your weight and fully fatigue the movement.

Warm Up

BODYWEIGHT WARM UP JUMP ROPE

2 minutes

Break a sweat. Perform any bodyweight movements of your choosing

ARM SWINGS

30 seconds

Switch alt arms

LONG BAND DISLOCATION

30 seconds

pull apart long

30 seconds

 

Superset 1 — 3X

Note- Perform two movements back to back. Rest 30 seconds at the end of each round.

EQUIPMENT
LONG BAND
DUMBBELLS

EXERCISES
15 reps LAT PULLDOWN long band
12 reps LATERAL RAISE
30 seconds Rest

LAT PULLDOWN

15 reps

Form cue- Sit tall and think about pulling your chest to the bar. If no band is available, perform bent over row with dumbbells

LATERAL RAISE

12 reps Light to Moderate

Bring chin to the bar

 

Set 2 — 3X

Note- Perform one exercise within the rep range. Rest 30-60 seconds between rounds. Increase time if needed to allow for increasing weight.

EQUIPMENT
DUMBBELLS
BENCH/CHAIR

EXERCISES
8 reps SEATED SHOULDER PRESS
60 seconds Rest

SEATED SHOULDER PRESS

8 reps Heavy
Building each round. I’ll work up to 35lb DBs

I like to perform these on a back supported bench

 

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Increase weight each round if able in the Seated Row.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps BENT OVER ROW PALMS FACING OUT
10 reps BICEP STATIC HOLD & CURL right arm
10 reps BICEP STATIC HOLD & CURL left arm
30 seconds Rest

BENT OVER ROW PALMS FACING OUT

12 reps Heavy

Neck and spine long, row hands to ribs. Allow arms to fully extend before pulling.

BICEP STATIC HOLD & CURL

10 reps Right arm
10 reps Left arm
Moderate Load
I’ll use 15lb DBs

One arm curls while the other holds a static curl in 1/2 position

 

Superset 4 — 3X

Note- Perform exercises back to back with no rest. Resting 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12-Failure reps LYING TRICEP EXTENSION dumbbells
8 reps SINGLE ARM HANG SNATCH left arm
8 reps SINGLE ARM HANG SNATCH right arm
30 seconds Rest

LYING tricep EXTENSION DUMBBELLS

12-Failure reps Moderate

Elbows remain fixed as you press DBs out to full extension

SINGLE ARM HANG SNATCH

8 reps Left arm
8 reps Right arm
Heavy as able

Weight comes between your legs as you begin a high pull with your elbow and punch the ceiling

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt sides

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

CAT COW

30 seconds

THREAD THE NEEDLE

30 seconds

 
Upper Body, Back and Shoulders, StrengthAngela Fales