Weekly Workouts
Ideally this will be done 3 times per week with the goal of increasing reps throughout the month.
If anything bothers your shoulder or cannot be done just let us know and we’ll make changes.
Warm Up
2 Rounds for quality of:
:30 to :60 March in Place
5 Deadbugs per side
Squats to Target
3 Sets of 5 to 15 reps
Rest about :60 between efforts
Start with a chair height & number of reps you are comfortable with and each week try to add some reps to your sets.
Lateral Raise
3 Sets of 8 to 12 reps
With 2lbs
Rest about :60 between efforts
Start with a number of reps you are comfortable with and each week try to add some reps to your sets.
Dumbbell Kickbacks
2 Sets of 8 to 12 reps
With 2lbs
Rest about :60 between efforts
Start with a number of reps you are comfortable with and each week try to add some reps to your sets.
Band Finisher
2 Times through the circuit:
8 to 15 Band Pull Aparts
8 to 15 Bent Over Band Rows
8 to 15 Band Curls
Rest about :60 between rounds.
Start around 8 reps and each week try to add a few reps.