TEENS CLASS TODAY AT 4:00PM

 

 

 

SCALED IN GREEN, IF YOU NEED MORE SCALING…. NO PROBLEM.  

NOTHING OVERHEAD IF YOU HAVE SHOULDER OR NECK ISSUES. DO LANDMINE

PRESSES, INCLINE ROWS ON BENCH OR MEDIAL AND FRONT DELTOID RAISES.

 ASK YOUR COACH FOR MORE MODIFICATIONS. 

 

 

Warm up

5 Cat cows

10 ps elbow openers

10 ps pendulum swings w KBell

60 sec hold neck stretch holding 1 KBell

10 Single arm push ups or 10 banded push ups attached to rig

 

Strength

Bench Press or Incline is shoulder issues  beginners do lighter weight, rep scheme is 10 reps 6 sets or 5 reps 6 sets

5  4  3  2  2  2

 

4 rounds add 20 cal of cardio after each rd or 200 m run

8 ps renegade row with push to ceiling 

10 banded Russian Kettlebell swings …. lighter Kb that usual

10 good mornings with BB/MW

10 straight leg recline pull ups holding  BBell on rig…. bent knees 

 

Finisher  10 x 3 rounds 

• medial deltoid raises 
• frontal raises 
• rear raises 
• SA SL band pulls