Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Shoulder Clocks in high Plank – https://www.youtube.com/watch?v=Nl-mDBAeyXs x 5 each
Bottoms up presses – https://www.youtube.com/watch?v=Nk9MU9WwnAI x 5 presses +:10 hold at top
Set 1-
SA DB Push Press – https://www.youtube.com/watch?v=I31sEAdrW6Y
3×7 each; start on weaker side; pause in the bottom (NOT touch and go – think more along the lines of seven singles) @ RPE 9 (HARD); rest as needed.
Superset 2 – Three Times
Seated shoulder press – https://www.youtube.com/watch?v=zSsEercOpNI x 12
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4 x 10 each
RPE ~8-9 this week. Reps increase and weight stays the same on presses. Pause at top on each rep on rows for week 3.
Circuit 3 – Three Times
Chest Flys on Incline Bench – https://www.youtube.com/watch?v=lQMoNkjB0-E x 12
Rear Delt flyes on Incline Bench – https://www.youtube.com/watch?v=AEzfBZB9Hqs x 15
Skull Crushers on Incline Bench – https://www.youtube.com/watch?v=clVWHQV9f1M x 18
Week 3, weight stays the same and reps increase. This is a volume circuit. The reps are higher and weight will stay lower. Don’t rush, but we’re not taking rest. If you do not have an incline bench perform chest flys and skull crushers on ball or fly bench and RDF’s, bent over.
Superset 4 – TWO Times
Single db front raise – https://www.youtube.com/watch?v=dgm0DERQ-m0
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68
Week 3, :20 up and down with ONE db held between your hands on the front raises, into a :15 static hold up with that db; then a :20 reverse table hold. Rest 1 min and repeat.
Conditioning –
:20 max effort DB Swings
:20 rest
X 10 rounds
Dumbbell Swings – https://www.youtube.com/watch?v=TpCMEKgdwbo
Use a moderate weight DB or KB for :20 max effort swings followed by :20 rest for ten rounds.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Chest/ Shoulder Stretches – https://www.youtube.com/watch?v=WNUiEMJsWrQ x 1 min ea