Back Squats & Shoulder Super-sets

Warm-up:

3 Yoga Worms

20 Glute Bridges (Slow Count)

2:00 Cumulative Plank

Resistance Band Chest/Shoulder Mobility

Then,

10 Pole Squat Drill

10 Wall Squat Drill

10 Overhead Squat Drill (With PVC or Resistance Band)


Main Workout: 2 Parts

Part 1: Back Squats

Option 1 > 3 Months

5-5-5 Reps of Back Squats AHAP (As Heavy As Safely Possible)

Rest 2 minutes between each set. Weight increases ONLY IF FORM ALLOWS.


Option 2 < 3 Months

5-5-5 Reps of Back Squats 65/95

Rest 2 minutes between each set. Weight increases ONLY IF FORM ALLOWS.


Option 3 < 1 Month

5-5-5 Reps of Back Squats 45/65

Rest 2 minutes between each set. Weight increases ONLY IF FORM ALLOWS.


Part 2: Shoulder Super-sets

Option 1 > 3 Months & Option 2 < 3 Months

Complete 3 times, as written, with no breaks between movements. Rest 2 minutes between each set.

5-8 OH Push Press AHAP

Burn-out set of Banded Reverse Flys M/H


Option 3 < 1 Month

Complete 3 times, as written, with no breaks between movements. Rest 2 minutes between each set.

5-8 OH Push Press 25/45

10 reps of Banded Reverse Flys L/M


Cool Down:

Resistance Band Chest/Shoulder Mobility

Child's Pose

Low Body Banded Stretches


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