Push
A1: Dumbbell ER Reps
2-3 x 8-10 reps
Start with a really light weight. Focus on allowing the weight to create more external rotation. Maintain some tension throughout!
A2: Scapular Push-Ups
2-3 x 10 reps
Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. SQUEEZE those glutes too!
B1: Push-ups on a box
3 x 5-8 reps
Use a wooden box at lowest height! To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.
B2: Knees to floor quads
3 x 30-60s
Some light quad work while you rest! If you don’t want to do it, don’t!
C1: Overhead pressing with dumbbell (hunting for weakness)
3 x approx 60s of work
Set a timer and go hunting for weakness in the shoulder. Don’t let the elbow drop lower than the height of the shoulder. Keep the shoulder directly underneath the elbow the whole time. Work until you can’t perform any more perfect form reps.
C2: Light hip flexor opening
3 x 30-60s
Just a little time to let the hip flexors open. Don’t let your lower back arch - try to keep it all in the front of the hip.
D1: Twisting Bear
3 x 10 reps
Really push through the base shoulder, squeeze glutes and create a beautiful bridge shape.
Finisher 3 Rounds, minimal to no rest between
Finisher 1: L-sit Knee raises
10-20 reps
Start on P-bars. Protract shoulders and lock out the elbows. Without swinging the body rase the knees while keeping the knees together. Try to bring the knees as high as possible - hold for a moment - and then straighten legs. This should fire up the abs and work the shoulders.
Finisher 2: Bear Crawl
4 full lengths of the turf (or equivalent)
Finisher 2: Swing set
10-20 reps
Pick the easy version!!
