WARM-UP
↻ 1 Set
No Rest
x15 Scapular Retractions and Protractions
Focus on relaxing your neck and traps
x15 Scapular Rotations Each Direction
Focus on relaxing your neck and traps
x10 Floor Slides
activation & posture
↻ 1 Set
No Rest
x6 Kneeling Scarecrows
x6 Laying YTW's
Hold at top for 3 sec. each rep. Alternate Y, T, W for 6 reps each variation
x6 Down Dog Arm Reaches Each Arm
Hold reach for 2 sec. each rep
upper body 1
↻ 3 Sets
Rest as Needed
Note: if you have weights perform x10 Bench or Floor Presses directly after Push-Ups
x6-8 Eccentric Hand Release Push-Ups
3s eccentric lowering each rep. To modify up: use superband, To modify down: lower in a full push-up, press from a modified position
x5 Kneeling Rotating Shoulder Presses
1 rep = center + right + left. 4 sec. lower each rep.
x12 Hollow Body Hold Overhead Presses
To modify: sit upright and press band or DBs
upper body 2
↻ 3 Sets
Rest as Needed
x8 Half Kneeling Raise to Lat Pulls
2 sec. hold lat pull each rep. To modify: hold light DBs or household objects
x12 Bent Over Rows
4 sec. hold while squeezing shoulder blades back and 4 sec. lowering each rep
x20 High Plank Rows
Alternating. To modify: use light weights or household objects
arm burnout
↻ 2 Sets
No Rest Between Sets
x12 Tricep Skull Crushers
x12 Bicep Curls Each Arm
x12 Reverse Snow Angels
Back and forth = 1 rep
Cool Down
↻ 1 Set
x10 Scapular Retractions and Protractions
x10 Scapular Rotations Each Direction
x10 Laying Shoulder Sweeps Each Arm
x10 Kneeling Overhead Reach to Side Bends
x0:30 Overhead Thoracic Spine Mobility