Name: Playbook - Eric Hinman - W2/D5 Shoulders + Pressing + Conditioning
Uploaded: 2022-12-12T13:33:37.225Z
Duration: 75 min
Description: W2/D5 Shoulders + Pressing + Conditioning

Joshua

Only managed 6 box over burpees in 30 secs, but that was destructive enough 😂 and assisted pull-ups...my nemesis...could barely do 5x 10 reps and that was it. Doing my best here 🥺

Michelle

Great workout back after the holidays. Thanks Eric!

Taylor

Awesome shoulder burn. Burpee box jumps were a religious experience

Evan

Staring to feel the progress.  Tough workout, but doing better to keep intensity through out.

ARIJUS

Allison

Martin Mennenga

Caleb

John

High reps and lower percentages to start building a foundation for heavier weights! My favorite conditioning piece at the end - burpee box jump overs!

Pick a light weight for the db shoulder press. Build intensity with each round. This is just to get your shoulders and back activated and warmed up. Rest between rounds as needed.

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

DB Shoulder Press

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

Warmup

12 @ 40% of your one rep max
10 @ 50% of your one rep max
5 sets of 8 at 62% of your one rep max

Strict press

Shoot for a weight that you can do for approximately 15 reps. You should have a few reps left in the tank.

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Every minute on the minute, complete 8 burpee box jump overs. This should take under 30 seconds. If 8 is too many, scale to what you can do in 30 seconds, so you have 30 seconds of rest before starting the next set. The burpee box jump overs should be done at max effort.

I do these at a 24” box height, facing the box.

Burpee Box Jump Overs

10 minute burpee box jump over EMOM

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups using a band

W2/D5 Shoulders + Pressing + Conditioning

Justin

Darren

Luis

W1/D1 Squat Day + Fan Bike Anaerobic Conditioning!

Earlen

Michael

I wonder if a female should modify this at all… I.e. more lower body work vs. upper body  heavier weights/reps

Nicole

W1/D2 Chest, Arms, and Upper Body + Conditioning

Jared

Vasco Biscoito

Ran that sesh real smooth, smooth…, like a clapped out dodge stratus! But for real, real solid!

Todd

W1/D3 Deadlift, Mid-line, Core, Legs, and Conditioning

2 rounds:
15 mins sauna, 2.5 mins ice bath. 

Unreal.

George

Did this yesterday after workout, good recovery.  Used steam sauna and cooler pool. It’s not Ice, but it still felt good.

W1/D3 Optional - Recovery Contrasting Heat / Cold

Blad

Jacob Forrest

4.5 mile easy run in hilly terrain. Legs felts good. Cold plunge after sauna last night helped tons.

W1/D4 Aerobic Cardio

Tyler

Workouts are crushing me. But it’s amazing. Love the feeling of accomplishment in the end.

W2/D5 Shoulders + Pressing + Conditioning

Community

More workouts from Eric Hinman