3.10 Tuesday | Home

Back and shoulders today. Focus on strong pulls, controlled reps, and building an upper body that supports everything you do.

Warm Up

BODYWEIGHT CARDIO

3 Minutes

Get warm! Perform bodyweight movements of your choosing

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

PULL APART LONG BAND

30 seconds

Circuit 1 — 4X

Note- Perform exercises back to back building in load. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
SEAT
RESISTANCE LONG BAND

EXERCISES
12 reps BENT OVER ROW PALMS FACING OUT DB
12 reps SEATED ARNOLD PRESS
12 reps FACE PULL STANDING LONG BAND
12 reps LATERAL RAISE
60 seconds Rest

BENT OVER ROW PALMS FACING OUT DB

12 reps Heavy

Keep your neck and spine long. Pull hands up and back towards your navel.

SEATED SHOULDER PRESS

8-12 reps Light-Moderate

I’ll use 25-30lb DBs

Keeping your hands and elbows slightly in front, off the nipple line

FACE PULL STANDING LONG BAND

12 reps

Choke up on the band to increase resistance

LATERAL RAISE

12 reps Light to Moderate

Keep a soft bend in your elbows as you raise to shoulder height

Circuit 4 — 3X

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

EQUIPMENT
MINIBAND
MAT
DB

EXERCISES
12 reps MINIBAND FOREARM PLANK LATERAL RAISES total
20 reps BICYCLE CRUNCH CORE
12 reps WEIGHTED SIT UP REACH
30 seconds Rest

MINIBAND FOREARM PLANK LATERAL RAISES

12 reps

Roll your shoulders down and back before raising to shoulder height

BICYCLE CRUNCH CORE

20 reps

Exhale as you drive knee to elbow

WEIGHTED SIT UP REACH

12 reps

Light load. Weight is optional. Finishing off the shoulders here.

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds