TUESDAY 9/16: BACK AND SHOULDERS

TUESDAY 9/16: BACK AND SHOULDERS 

1. Mobility Warm Up: 
1. Lying Shoulder Dumbbell internal/external rotation. 2x10 each arm. 
2. Band Rear Delt flys, pronated and supinated 2x15
3. Band Up and Overs (shoulder dislocator) 
4. TRX Body Row w/scapula reach and pack 
2. Cardiovascular:
1.  1 Burpee + 10 Jumping Jacks = 1 rep. Repeat 10X
3. Strength: 
1. TRX Inverted Row 5x6 
2. Barbell Upright Row 5x6
4. Circuit: 6 rounds of 15 reps each exercise 
1. Dumbbell Arnold Press 
2. Barbell Bent-Over Row 
3. Band Lateral Shoulder Raises (fast) 
4. TRX Body Row 
5. Band Front Shoulder Raises (fast) 
5. Cool Down and Stretch Back/Shoulders 

A helpful article if you have been having shoulder or back issues:

Breaking Muscle Shoulders and Lumbar Spine/mobility-recovery