Workout Summary: 8.3.16

Doing more and more shoulder work. It’s tough trying to keep good form. After all, I’m counteracting years of doing things the very wrong way.

Here’s the rundown:

Dynamic warmup

  • Lunge-n-twists – 20 yards
  • Squats with leg extension – 20 yards
  • Frankenstein walk – 10 yards
  • RDLs -10 yards
  • High knees – 10 yards
  • Butt kicks – 10 yards
  • “Karaoke” (lateral shuffle) – 40 yards

Lower body

  • 10 air squats
  • 20 sit squats with 35 lb bar
  • 20 regular squats with 35 lb bar
  • 3 x 10 leg curls – 55 lb
  • 3 x 10 leg extensions – 55 lb

Upper body

  • 3 x 10 low rows – 25 lb
  • 4 x 10 shoulder lifts (front) – 7.5 lb
  • 4 x 10 shoulder lifts (lateral) – 5 lb

Core

  • 20 alternate arm & leg lift
  • 2 x 30 second plank
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