10.6 Tuesday | Gym

 

Todays workout includes shoulders, triceps, and core. Let’s get started!

Warm Up

CARDIO WARM UP

5 minutes

THORACIC ROTATION

30 seconds

Inhale as you open up exhale as you twist down

PULL APART LONG BAND

30 seconds

Pull the band to the chest

LONG BAND DISLOCATIONS

30 seconds

The wider the hands the easier mobility on the shoulders

 

Set 1 — 3X

Note- Build in weight if able, heavy if able.. Rest 90 seconds, repeat

EQUIPMENT
SEAT
DBs

EXERCISES
8-12 reps SEATED OVERHEAD PRESS
90 second Rest

SEATED OVERHEAD PRESS

8-12 reps HEAVY
I’ll aim to use 25-30lbs

 

Superset 2 — 3X

Note- Perform exercises one after another. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
EZ BAR

EXERCISES
12 reps UPRIGHT ROW EZ BAR
12-Failure reps SINGLE WEIGHT FRONT RAISE
60 seconds Rest

UPRIGHT ROW EZ BAR

12 reps Moderate
I’ll use 40-50lb bar

Hands raise to armpit height

SINGLE WEIGHT FRONT RAISE

12-failure reps light to moderate

Raise weight to shoulder height

 

Superset 3 — 3X

Note- Perform exercises one after another. Rest 30 seconds between rounds. Repeat 3x.

EQUIPMENT
CABLES
MAT

EXERCISES
12 reps TRICEP PUSHDOWN CABLES
12 reps SIDE PLANK HIP LIFT & LOWER Left side
12 reps SIDE PLANK HIP LIFT & LOWER Right side
30 seconds rest

TRICEP PUSHDOWN

12 reps Mod-heavy

Keep elbows near your sides as you press down to full ext.

SIDE PLANk thread through

12 reps Left side
12 reps Right side

Inhale as you lower, exhale and lift

 

Superset 4 — 3X

Note- Perform exercises one after another. Rest 30 seconds between rounds. Repeat 3x.

EQUIPMENT
LONG LOOP BAND
MAT

EXERCISES
12 reps LONG LOOP CRUNCH WITH LEG RAISE
12 reps SCISSORS + CROSS CRUNCH
30 seconds

LONG LOOP CRUNCH WITH LEG RAISE

12 reps

Scoot away from the wall and create tension in that band right away

scissors + cross crunch

12 reps

Exhale as you cross elbow to knee

 

Cooldown

I like to cooldown with a stretch and then move into a slow foam roll session. I work through any additional soreness, find those tender spots and move an inch above and below.

SHOULDER STRETCH + HIGH ELBOW

60 seconds alt arms

Keep your chin up as you fold one arm behind your head.

SHOULDER STRECH WITH FORWARD FOLD

30 seconds

At the bottom of the stretch breathe and allow your arms to lower closer to the back of your head.

CAT COW

30 seconds

Inhale as you arch up, hold that breathe at the top. Hold that rounded spine, then exhale as you move through center into a loose belly position.

SCORPION

30 seconds each side

 
Upper Body, Shoulder emphasisAngela Fales