11.11 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

SEAL JACKS

3 minutes

Perform bodyweight movements of your choosing. Break a sweat. Add time if needed to break through lingering soreness.

ARM SWINGS

30 seconds

Switch alt arms

LONG BAND DISLOCATION

30 seconds

pull apart long

30 seconds

 

Superset 1 — 3X

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

EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS

EXERCISES
12 reps LAT PULLDOWN (KNEES)
12 reps BENT OVER ROW PALMS FACING OUT DB
30 seconds Rest

lat PULLDOWN (KNEES)

12 reps

Choke up on the band to increase resistance

BENT OVER ROW PALMS FACING OUT DB

12 reps

Hinge at your hips pressing your butt straight back as you pull hands to your belly button

 

Set 2 — 4X

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
8-12 reps SEATED SHOULDER PRESS
60 seconds Rest

SEATED SHOULDER PRESS

8-12 reps Heavy
Building each round. I’ll work up to 35lb DBs

Elbows lower to nipple height

 

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
BENCH
DUMBBELLS

EXERCISES
12-15 reps SINGLE ARM BENT OVER ROW each arm
15 reps LATERAL RAISE
30 seconds Rest

SINGLE ARM BENT OVER ROW

12-15 reps Moderate-Heavy

Neck and spine in line, row hand to ribs. Allow arms to fully extend before pulling.

LATERAL RAISE

15 reps Light to Moderate
I’ll use 10-12.5lb DBs

Maintain a soft bend in your elbows. Think about leading with your elbows and pinky fingers

 

Superset 4 — 3X

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

EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS

EXERCISES
12-15 reps BACK LYING PULLOVER
10 reps SINGLE ARM HANG SNATCH each arm
30 seconds Rest

BACK LYING PULLOVER

12-15 reps

Option to perform with a single DB

SINGLE ARM HANG SNATCH

10 reps Each Arm

Pull high and punch your hand to 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