Evertrain Workout of the Day :

Tuesday, January 22, 2019

Smoke your shoulders, cardiovascular system, and core muscles with this workout!

Dynamic Warm-up:

Perform all warm-up movements back-to-back with limited rest. These movements are designed to not only mobilize the shoulder girdle but also strengthen some of the notoriously weaker musculature in & around the glenohumeral joint.

Complete 3 full rounds.

A1. Pronated Active Hang from Bar (:40 seconds)

A2. Prone Swimmers (30)

A3. Prone Lift-Off with PVC Pipe (30)

A4. Quadruped T-Spine Rotation (10/each side)

A5. High Plank Walk-Outs (20)

Rest 2:00

Circuit #1:

Complete 4 full rounds

HOW TO: Perform all movements back-to-back with the recommended rest. Adjust all weights according to your experience level and goals.

B1. Single-Arm Kneeling Landmine Press – (6) reps/arm

B2. Single-Arm Upright Row with Dumbbell – (6) reps/arm

B3. Single-Arm Hang Snatch with Dumbbell – (6) reps/arm

B4. Kettlebell Deadbug – :40 seconds

B5. Weighted Hollow Rock – (30) reps

Rest 1:00 minute

Strength Focus #1:

C1. Standing Overhead Barbell Press

4, 4, 3, 3

Perform strict press and stabilize weight in fully extended overhead position for a 2 second count on reach rep.

Rest 2:00-3:00 minutes

Circuit #2:

4 Rounds Not For Time

D1. Single-Arm Dumbbell Push Press – (10) reps/arm

D2. Ring Push-Up – (12) reps

D3. Ring Row with Feet Elevated – (16) reps