BACK / SHOULDERS / CORE
WORKOUT
Circuit A – 5 Rounds
2-3 minutes REST in between rounds
- DB Shrugs x 15
- DB Lateral Shoulder Raise x 10
- Standing, Alternating DB Shoulder Press x 10 (each arm)
Circuit B – 5 Rounds
2-3 minutes REST in between rounds
- Hang Clean to Overhead Press x 8 (BB or DB)
- Band Face Pull x 10
Circuit C – 5 Rounds
1-2 minutes REST in between rounds
- Goblet Squat to Overhead Press x 60 sec (complete as many as possible)
Increase the number of Overhead Presses by 1 rep after each Goblet Squat. For example, 1 Squat -> 1 Press, 1 Squat -> 2 Presses, etc.
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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