1.1 Thursday | Home

You’ve found some baseline numbers and began proving to yourself that you can be 1% better each week. Today we tackle shoulders and triceps. Its a loaded workout with an optional LISS at the end. Let’s have some fun!

Warm Up

bodyweight warm up

5 Minutes

Get warm! Perform bodyweight movements of your choosing continuously for 3-5 minutes

PLANK PIKE REACH

60 seconds

Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands

ARM SWINGS

60 seconds

Alt top arm

LONG BAND DISLOCATION

60 seconds

The wider the hand the easier range of motion

Set 1 — 4X

Note- Perform one exercise with 60 seconds of rest. Build in weight each round if able. Form tip: The dip is used to help drive the weight overhead, it is not a squat.

Tip: Perform warm up reps with lighter load before beginning your “working sets'“ with your working weight

EQUIPMENT
DUMBBELLS

EXERCISES
8-15 reps DB PUSH PRESS
60 seconds Rest

DB PUSH PRESS

8-15 reps Build each round.

Option to substitute movement with a seated shoulder press if you have or notice any back discomfort

Superset 2 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Select load the takes you near to or just past the written reps.

EQUIPMENT
CHAIR
DUMBBELLS

EXERCISES
12-Failure reps SEATED LATERAL RAISE
15 reps UPRIGHT ROW
30 seconds Rest

seated lateral raise

12-Failure reps Moderate
I’ll use a 10-12.5lb DBs

Elbows maintain a very slight bend. Elbows and pinky fingers in line.

UPRIGHT ROW

15 reps Heavy
I’ll use a pair of 25-30lb DBs

Pull hands up to the bottom of the collarbones

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Working at higher reps which may cause you to decrease weight. Perfect your form!

EQUIPMENT
DUMBBELLS
LONG LOOP RESISTANCE BAND

EXERCISES
12-15 reps TRICEP PUSHDOWN
15-Failure reps FACE PULL
30 seconds Rest

TRICEP KICKBACK

12-15 reps Moderate
I’ll use a pair of 20-22.5lb DBs

Elbows stay near your sides as you push weight back to full lockout

FACE PULL

15- Failure reps

Double up on bands or choke up to increase intensity. Alternative- Bent over delt fly with a pair of DBs

Superset 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
BENCH/COOLER
MAT

EXERCISES
12-Failure reps SKULLCRUSHER
12-20 reps TRICEP DIPS
30 seconds Rest

SKULLCRUSHER

12-Failure reps Moderate-Heavy

Elbows near your your ears as you lower the bar down just below the crown of your head

Can be performed lying on the floor

TRICEP DIPS

12-20 reps OUCH!

Hands near your sides. Modify by walking your feet in closer beneath you.

LISS Set 5 — 1X

Note- This is optional, if you’ve got time take it. Walk out any of the lingering soreness from the week. We are working at a speed that you can maintain for the full duration.

EQUIPMENT
TREADMILL

EXERCISES
25-30 Minutes WALKING

walking

25-30 Minutes

Option to perform at an incline if desired. Speed of your choosing

Cooldown

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

Exhale as you round down

THREAD THE NEEDLE

60 seconds

Switch arms halfway

CAT COW

30 seconds

Exhale as you round up, inhale as you pass through center

SCORPION STRETCH

60 seconds

Switch halfway