10.7 Tuesday | Home

Week 2. Upper body back and shoulder emphasis

Warm Up

JOG IN PLACE

2 Minutes

Perform bodyweight cardio of your choosing

arm swings

30 seconds Alt top arm

CIRCLE ARM SWING

30 seconds Alt directions

Circling one arm at a time for bigger range of motion

INCHWORM

30 seconds

Option to remove the push up at the bottom of the inchworm

Set 1 — 4X

Note- Build to your working weight, perform 3-5 reps while climbing. Once you’ve reached your starting load, heavy, complete 6-8 reps for 4 rounds.

EQUIPMENT
SEAT
DUMBBELLS

EXERCISES
6-8 reps SEATED SHOULDER PRESS
60 seconds Rest

SEATED SHOULDER PRESS

6-8 reps Heavy

Elbows remain slightly forward off your nipple line vs directly at your sides

Superset 2 — 3X

Note- Perform two movements back to back. Rest 30 seconds between rounds.

EQUIPMENT
BENCH/BOX
DUMBBELLS

EXERCISES
12 reps PULLOVER
12-15 reps LATERAL RAISE
30 seconds Rest

PULLOVER

12 reps Moderate
I’ll use a 25lb DB

Upper back on a bench, soft bend in your elbows as you reach back into a deep stretch

LATERAL RAISE

12-15 reps Light to Moderate
I’ll use a pair of 10-12.5 lb DB

Maintain a slight bend in your elbows raising to shoulder height

Superset 3 — 3X

Note- Perform movements back to back, resting 30 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps BENT OVER ROW + HIGH PULL
12-15 rep HAMMER CURL
30 seconds Rest

BENT OVER ROW + HIGH PULL

10 reps Moderate load

Lead with the elbows, Alternate between a row at your sides then flare the elbows as you pull hands to chest

HAMMER CURL

12-15 reps Moderate
I’ll work with 20lb DBs

Elbows stay near your sides as you raise to just below the shoulder

ABS Circuit 4 — 3X

Note- Slow down as needed, perform movements one after another with minimal rest between. Resting 60 seconds between rounds. This section requires you to focus on your breathing and keeping your center back pressed into the mat

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps BIRD DOG Alt sides
12 reps UNSTABLE WEIGHTED JACKKNIFE Right Side
12 reps UNSTABLE WEIGHTED JACKKNIFE Left Side
60 seconds PLANK hold
60 seconds Rest

BIRD DOG

12 reps Alt sides

Keep these slow. Hips remain square to the mat not over lifting that back leg

UNSTABLE WEIGHTED JACKKNIFE

12 reps Left side
12 reps Right side

Light load, option to bend that non working leg to modify

plank hold

60 seconds

Think about scooping through your spine and bracing your core

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

Keep your spine long and chin up as you bind

shoulder stretch with forward Hinge

30 seconds

Binde and hinge at the hips. Take a slow 5 count. Unbind your arms and repeat.

CAT COW