Warm-Up
- 5-10 min cardio of choice
- Band external rotations 2x10 each arm
- Band shoulder dislocates 2x10
- Push ups 2x10
Workout
- Incline chest supported lateral raise + Incline chest supported rear delt fly 3x12 (go straight into rear delt flies with no rest, rest 1-2 minutes in between superset)
- Single leg balance shoulder press 3x8-12 each arm (opposite arm, opposite leg ex: left leg planted, right leg off the ground, right arm is pressing)
- Lateral raises 3x10/10/10 (use 3 different pairs of dumbbells, starting with the heaviest, then moderate, then light ex: 15’s, 10’s, 5’s. Complete 10 reps with each weight with no rest until 30 total reps, then rest 1-2 minutes before starting the next round)
- Shoulder press machine x work up in weight until you cannot perform 10 reps (should be at least 4 sets)
- Lateral raise burnout - grab moderate dumbbells and complete as many reps as possible until failure x1
Cool-Down
- Cardio of choice
- Sauna
Designed By: Anika Erickson, CPT, CNC, GFI
