Let’s start building your foundation by getting back to the FUNDAMENTALS...

This Shoulders, & Core workout will be done primarily with the use of heavy resistance bands and will challenge even the most experienced athlete.

If you have gym access and no bands, then this workout can also translate to the gym, with dumbbells and cables.

Let’s get after it! 

NOTE:
If you are unfamiliar with bands, consider your first couple weeks a chance for you to get acquainted with them. Workouts may be a little longer at first due to this, but once you get the “feel” down your efficiency will increase and you’ll really start loving how hard these bands can push you!

-Position feet on one side of band, shoulder width apart

-Grab band with overhand grip

-Perform a squat and flip the band up (like a power clean) to position your palms under the band and facing the sky

-Press up, control the negative down to top of chest

Overhead Press - Band

-Position feet on one side of band, shoulder width apart

-Grab band with overhand grip, slightly wider than shoulder width 

-Pull up, driving elbows to the sky, hands to about chest height

-Control the negative

Upright Row (wide grip) - Band

-Loop band under feet about shoulder width apart

-Twist loop creating an 'X' with an overhand grip (palms down)

-With arms bent at about 90 degrees, bring your elbows to about shoulder height and hands to head height

-As you raise up, also slightly pull apart, stretching the band in two directions

Side Lateral Delt Raise - Band

-Place feet inside the band at about shoulder width apart

-Grab band with overhand grip and creating a 'square' between feet and hands

-Begin the move by keeping your arms slightly bent and raising the band up and out in front of you, until about level with your head

-Control the negative down

Front Delt Raise - Band

*This exercise will require one of the two lightest bands

-Grab both ends of band with thumbs facing each other 

-Raise hands out in front of your face with arms slightly bent

-Begin move by pulling apart the band (think more pulling hands away from each other and out, NOT back)

-Pull apart till band touches upper chest

-Control negative

NOTE:
Make sure there is no slack in the band at starting point.

Pull Aparts - Band

Complete 3 rounds of 5 exercises, 10 reps each, and 90 seconds rest in between rounds.

Wiper Blades x 10
Cross Body Twist x 10 each
3-Point Wiper Blades x 10
Plank Twist & Reach x 10 each
Oblique Crunch x 10 each

Rest 90 seconds

-Lie on your back

-With feet together lift heels to the sky (creating 90° angle with body)

-From this starting position, lower legs to one side (maintain 90°)

-Stop and reverse direction just before touching the ground 

-Right to left, equals one rep

Wiper Blades - Core

-Loop end of band around one foot

-Lower yourself, taking a knee (the knee of the leg which is looped)

-Grab band with both hands 

-Pull and stretch the band across your body and up over the opposite shoulder

Cross Body Twist - Core/Band

NOTE:
You are creating a triangle with the 3-points, heels to the sky is the tip of the triangle 

-Lie on your back

-With feet together lift heels to the sky (creating 90° angle with body)

-From this starting position, lower legs to one side (creating a 135°)

-Lift legs back to center, then to the opposite side (also 135°)

-Stop and reverse direction just before touching the ground 

-Center to Right to left, equals one rep

3-Point Wiper Blades - Core

-Begin with light band

-Loop band around each hand and get into a plank position (feet apart)

-From the plank position shift weight to one side, twist and reach to the sky stretching the band 

-Control yourself back down to plank position 

-Complete total reps one side at a time before switching

Plank Twist & Reach - Core/Band

-Lay band on ground and step on band with both feet creating even loops on each side

-Grab a loop in each hand (make sure bands are even on both sides)

-Let go of one loop and crunch to the side not holding the loop

PHASE 1 - WK 1 - DAY 4 Shoulders & Core

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