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