180211 Shoulders & ABs (Strength Endurance)
Phase 2 Strength Endurance Week 3
Please review and let me know if you have any questions.
No matter what exercise you are doing the KEY things you should be thinking about are….
1. Keeping your core tight.
2. Shoulders DOWN and Back
3. Back flat/spine neutral unless otherwise stated
These are so important in the majority of exercises. Keeping our core tight is going to help us push or pull more weight and protect our spines. Keeping our shoulders down and back will keep tension off of our necks and keeping our back flat will also aid in protecting our spine.
Always an active warm up 5-10 minutes prior to starting each workout.
Supersets:
Doing one exercise followed by another with out or with very minimum rest then take a 1-2 min rest then repeat 3-4 Sets.
Tempo:
2-2 = 2 seconds down 2 seconds up
4-1-2 = 4 seconds down 1 second pause 2 seconds up
Stretch 5-10 minutes before…
ABS:
“¢Ab Wheel Rollouts 12 Reps, Controlled tempo, 3 sets, 1 min rest
BALANCE:
“¢Single Leg Touchdown Press 12 Reps, 3 Sets,1 min rest
Shoulders (Strength Endurance):
Superset:
“¢Shoulder Press 12 Reps, 2-2 tempo
“¢Single Leg Shoulder Press w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest
Shoulder Press:
Single Leg Shoulder Press w/Airex Pad
Superset:
“¢Standing Barbell Upright Rows 12 Reps, 2-2 tempo
“¢Single Leg Upright Rows w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest
Standing Barbell Shoulder Upright Rows
Single Leg Shoulder Upright Rows w/Airex Pad
Superset:
“¢Standing HEAVY Shoulder Side Raises 12 Reps, 2-2 tempo
“¢Single Leg Shoulder Side Raises w/Airex Pad 12 Reps, 4-1-2 tempo
4 sets, 1-2 min rest
Standing HEAVY Shoulder Side Raises
Single Leg Shoulder Side Raises
Cool Down:
-10 min walk on treadmill, 4.5 Incline, 3.5 speed
Try it out and let us know what you think.
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