General Warm-up
3 Rounds
20-30 seconds Child’s Pose
3-5 each way Scorpions
5 reps each way Thread the Needle
20 Shoulder Taps
10 Band Pull Aparts
10 DB/KB RDLs
10 DB/KB Goblet Squats
MANAGEMENT:
Take them through on command for at least Round 1
Specific Warm-up
3 Rounds
10 Single Arm Curl to Press (5 each arm)
30 second Front Plank
Upper Body Main Lift
Double DB Alternating Strict Press 5x8 each arm
Inverted Rows 5x12 (VIDEO)
FOCUS:
We will start with focusing on single arm maximal strength which will complement the double arm movement with a focus on muscle endurancee
Strict Press: Shoulder Strength and Stability…DB in both hands starting at the shoulders, press one arm up into full extension and back down, then the other arm, alternate for 8 reps each arm, 16 total reps
Inverted Rows: Back and Bicep Strength…set the barbell at about hip/waist height, hands set where you would bench press from, pull with your whole body moving as a unit and get your chest to the bar, if you cannot get your chest to the bar then raise the bar height
WORK/REST RATIO:
Every 3 minutes for 15 minutes complete both movements
This also allows people to share equipment, one person can start on the push and the other on the pull, switch, both can get both movements done in the 3 minutes
Accessory Work
Double DB Lateral Raise 5x10
Single KB Upright Row 5x10 (both hands on one KB)
Single DB Curls 5x5 each arm
Single DB Overhead Tricep Extension 5x10
Hollow Flutter Kicks 5x20 (VIDEO)
FOCUS:
Lateral Raise: Shoulder Strength…DB in each hand, stand tall, slight bend in the elbow, try to not use your traps, raise to shoulder height without bouncing, keep it strict, weight won't need to be very heavy
Upright Row: Biceps and Trap Strength…Stand tall, both hands on one KB, pull to where your elbows are above your hands, hands should get to around shoulder height
Tricep Extensions: Tricep Strength…both hands on one DB, up overhead, keep your core braced and back flat, just hinge at the elbow and press back up, once again the weight won’t need to be very heavy
Flutter Kicks: Core Strength…Ideally your hands are overhead in the hollow position, but if your lower back is arched then put your hands under your butt, move only at the hip, legs should be straight, core is braced for all reps
WORK/REST RATIO:
Alternating EMOM 15: M1: Lateral Raises, M2: Upright Row, M3: Curls, M4: Extensions, M5: Flutter Kicks
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order