LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup
Horizontal
Quadruped Thread the Needle
Set reps
1 10
Wall Arm Circles
Set reps
1 10
Banded Shoulder Dislocates
Set reps
1 10
Pull Up – Neutral Grip
Set reps
1 10
Workout Blocks
Workout
Horizontal
Weighted Pull Up [Neutral Grip]
Set reps load
1 6 moderate
2 6 moderate
3 6 moderate
Seated Dumbbell Shoulder Press
Set reps load
1 10 light
2 6 moderate
3 4 heavy
4 4 heavy
Rear Delt Fly
Set reps load
1 8 moderate
2 8 moderate
3 8 moderate
Wide Grip Cable Row [MS]
Set reps load
1 8 moderate
2 8 moderate
3 8 moderate
Cable Lateral Raise [JN]
Set reps load
1 10 light
2 10 light
3 10 light
Cool Down Blocks
Cool Down
Horizontal
Child’s Pose
Set time
1 30s
Lat – Foam Roll
Set time
1 30s
Partner Assisted Shoulder Stretch
Set time
1 30s

Upper 1A (Shoulders + Back Focused) (NM)

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Warm-Up Blocks

Warmup
Horizontal Loading

UMT
Quadruped Thread the Needle
Set Reps
1 10
ULT
Wall Arm Circles
Stand as close to the wall as comfortable. It becomes easier the further you stand away from the wall
Set Reps
1 10
LLT
Banded Shoulder Dislocates
Set Reps
1 10
ULT
Pull Up – Neutral Grip
Set Reps
1 10

Workout Blocks

Workout
Horizontal Loading

LLT
Weighted Pull Up [Neutral Grip]
Weighted Pull Up [Neutral Grip]
Set Reps Load
1 6 Moderate
2 6 Moderate
3 6 Moderate
LLT
Seated Dumbbell Shoulder Press
Anterior Deltoid
Set Reps Load
1 10 Light
2 6 Moderate
3 4 Heavy
4 4 Heavy
LLT
Rear Delt Fly
Set Reps Load
1 8 Moderate
2 8 Moderate
3 8 Moderate
LLT
Wide Grip Cable Row [MS]
Set Reps Load
1 8 Moderate
2 8 Moderate
3 8 Moderate
LLT
Cable Lateral Raise [JN]
Set Reps Load
1 10 Light
2 10 Light
3 10 Light

Cool Down Blocks

Cool Down
Horizontal Loading

ULT
Child’s Pose
Set Time
1 30s h:m:s
Lat – Foam Roll
Set Time
1 30s h:m:s
LAR
Partner Assisted Shoulder Stretch
Partner Assisted Shoulder Stretch Gentle with Stiff dudes(me).
Set Time
1 30s h:m:s