Push

A1: Heavy Dumbbell Shoulder Press (Back supported)

3 x 5-8r

Slowly work up the weight here - elbows can be flared but try to keep the weight over the elbows at all time. Don’t use momentum and lock out at the top!

B1: Feet Elevated Ring Push-Ups

3 x 8 + 10s hold

Elevate the feet as much as possible while still being able to get the full 8 reps and 10s hold!

C1: Bar Dips

3 x 10 reps

Keep the elbows stacked over the wrists. Go as low as you can while hitting the number of reps required. To increase difficulty go lower, or add some weight on a weight belt.

D1: EZ Bar Front Raises

2-3 x 10-12 reps

Love these to get the front shoulder!!

E1: Overhead Tricep Cable Extensions

2-3 x 10+ reps

Overhead means more tricep activation - the rope should make it easier on the wrists.

D1: Cobra Arching

Lvl1. Fingertip support

Lvl2. Hands at hips

Lvl3. Hands behind head

3 x 45 seconds

Maximally squeeze the muscles in the spine and glutes to get as much arch up as possible. Big tip is to brace the feet under something solid or to wedge them into the wall.

D2: Side Bends - elbow or hand

3 x 45 seconds (both sides)

Top leg goes in front, square shoulders to the side, try to squeeze the side abs at the top of each rep. Go as low as you can for each rep, ideally touching the hip to the floor without any rest!

D3: Hollow Holds

3 x 45 seconds

Start in a little ball, pull belly button to spine, extend one leg, extend the other, hands go overhead if possible. Only go to a position that you can hold with perfect form. If you can make the abs cramp you are winning.

Allow the neck to relax here, look from side to side a few times to try and release the tension in the upper traps!