Evertrain Workout of the Day :
Tuesday, January 22, 2019
Smoke your shoulders, cardiovascular system, and core muscles with this workout!
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)
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
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