- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded front raise

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Scap Y banded raise

'- From seated support your elbow inside your knee
- Holding the dumbbell in your hand rotate your hand down
- Rotate your hand back up (externally) to the starting position
- Switch arms and repeat

Seated dumbbell external rotations

Hand release push up

Warm up

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control

Rear delt cable fly

Strict Press

Lying lateral raise

Dumbbell shoulder press

Incline front raise

Superset

Deadlift

Push up

Metcon 1

Air squats

Burpee to pull-up

V snap

Metcon 2

Shoulders & Conditioning
11/6/24

OFF
1/23/25

Conditioning
1/22/25

Upper Body
1/21/25

Legs (Posterior)
1/20/25

OFF
1/19/25

Legs
1/18/25

Upper Body
1/17/25

OFF
1/16/25

Legs (Posterior)
1/15/25

Back & Biceps
1/14/25

This is my actual first time incorporating the Mikolo WR00

Love it!

Joe Guerra Jr

Chest & Triceps
1/13/25

REST
12/29/24

SHOULDERS/ARMS/CORE

FULL BODY
12/27/24

OFF
12/26/24

Conditioning
12/25/24

Legs
12/24/24

Upper Body
12/23/24

OFF
12/22/24

Legs
12/21/24

Upper Body
12/20/24

OFF
12/19/24

Shoulders & Conditioning
12/18/24

LEGS (ANTERIOR)
12/17/24

UPPER (PUSH/PULL)
12/16/24

OFF
12/15/24

LOWER (GLUTES/HAMS)
12/14/24

UPPER (PUSH/PULL)
12/13/24

OFF
12/12/24

Functional/ Core
12/11/24

Legs
12/10/24

Upper Push/Pull
12/9/24

OFF
12/8/24

Posterior Chain
12/7/24

Upper Body
12/6/24

OFF
12/5/24

Functional
12/4/24

LOWER (ANTERIOR)
12/3/24

UPPER (PUSH/PULL)
12/2/24

Legs
11/30/24

Upper Body
11/29/24

Rest
11/28/24

UPPER (PUSH/PULL)
11/27/24

LOWER (ANTERIOR)
11/26/24

Upper body
11/25/24

REST
11/24/24

Posterior Chain
11/23/24

Upper Body
11/22/24

Active Rest
11/21/24

had to finish the last few sets today, epic though 💪

Legs
11/20/24

Shoulders & Conditioning 11/6/24

Community

More workouts from Brett Lundeen