Good workout, the app itself felt a little difficult to navigate at first and clearer instructions for items like the spine twist on whether it's 6 reps each side for a total of 12 a set would have been nice as I couldn't quite recall the instructions on that in the middle of the workout

Shay

Todays workout is upper body focused. 
We start with two mobility exercise and then the first superset. 
Then one mobility exercise and superset 2 
Followed by one more mobility exercise and superset 3. 

Each superset has 3 rounds. 

Superset = complete exercise 1 and then exercise 2 in sequence. That is ONE round of the superset.

- start in a half kneeling position keeping core locked in tight 
- start with both arms extended in front 
- bring one arm up and overhead in a rainbow motion
- turn head towards the back wall and follow hand back to starting position
- keep alternating sides

Alternating shoulder rotation

- start in a seated position 
- lift both arms overhead and maintain a flat back 
- bend at the elbows and pull downwards creating the “W” shape against an imaginary wall
- raise arms to starting position slowly

Seated W

Warm Up - Upper Mobility

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Superset 1

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the floor
- press both hands firmly into the floor
- alternate rotating and extending each arm 
- follow arm with gaze if you can!!

Alternating rotation + adductor

Alternating lateral raise

Lying tricep dip

Superset 2

- start in a table top position with shoulders stacked over wrists 
- bring one hand by the head bending at the elbow 
- rotate elbow inwards towards stabilizing arm and rotate outwards as far as the body allows. Allow for a twist in your “upper back”

Tabletop thoracic spine rotation

- On one knee, other leg bent at 90 degrees in front of your body
- Hover dumbbells at shoulders w/ knee grounded
- Press weights straight overhead

Half kneeling dumbbell shoulder press

Place hands on bench & walk feet out a comfortable distance while keeping back flat. 

Bend at the elbows and lower body down 
Push hands into bench as you extend upwards 

Don’t let elbows flair outwards! Feel like they will hit the wall behind you!

Tricep dips - bench

Superset 3

W1/D1  Upper Body

W1/D2 Active Recovery

W1/D3 Full Body

Not sure how I'm going to manage skating tomorrow after that leg and core workout, but good motivation to keep at it so one day I can make it look as easy as the video demonstrations make it seem. Might be helpful to note that if you seriously struggle with the one leg squats, getting a slightly higher bench to start helps a lot. I'm just using an adjustable height piano bench so I can lower it as my legs get stronger

My legs and core were shaking! Great workout

Lilah

W1/D4 Lower Body

W1/D5 Active Recovery

That was tough, but doable long as I didn't have an ego about the weight used.

W1/D6 Full Body

W1/D7 REST DAY

W2/D1 Upper Body

W2/D2 Active Recovery

Ab circuit at the end was no joke! Great workout overall

W2/D3 Full Body

W2/D4 Lower Body

W2/D5 Active Recovery

W2/D6 Full Body

W2/D7 REST DAY

That last superset killed me but it was a really good workout

W3/D1 Upper Body

W3/D2 Active Recovery

Hard to get through, especially after an almost 11 hour workday, but absolutely worth it. The mobility work mixed in has been a game changer for my day to day life.

W1/D1 Upper Body

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