Читать книгу Conviction Fitness - Chas Allen - Страница 26

Vertical Rotator Cuff Rotation:

2 sets 12-15 reps

Laterally raise your elbows to shoulder height, forming a 90 degrees angle. Maintain a stable position with your arm then rotate your shoulder upward. Rotate back to starting position.

Superset with: Horizontal Rotator Cuff Rotation

Horizontal Rotator Cuff Rotation: 2 sets 12-15 reps

Tuck your elbows by your sides holding dumbbells at 90 degrees. Maintain elbow position at your side while rotating the dumbbell laterally.

Standing Shoulder Press: 3 sets 12-15 reps

Stack a barbell or dumbbells at shoulder height with your feet and hands slightly wider than shoulder-width apart. Bend your knees in an athletic position, ready to lift. Raise the weight into position and press.

Arnold Press: 3 sets 12-15 reps

In a standing position, grip dumbbells at shoulder height with palms facing you, arms bent at 90 degrees. Feel your chest and shoulders flex to support the weight. Raise your arms while smoothly rotating your grip 180 degrees to reach the top of the lift. Reverse the motion on the way down.

Upright Row – Barbell: 4 sets 12-15 reps

Stand with your feet slightly wider than shoulder-width apart and the barbell held comfortably in front of your body with a narrow grip. Raise the bar to just beneath your chin, bending at the elbows. Lower and repeat.

Superset with: Shrugs

Shrugs: 4 sets 12-15 reps

Grip a barbell or dumbbells slightly wider than shoulder-width. Keep your elbows nearly extended and lift, raising your shoulders, contracting your traps. Lower and repeat.

Y Shaped Lateral Raise: 3 sets 12-15 reps

Stand with a pair of dumbbells gripped in front of your legs. Face the palms inward. Raise both dumbbells simultaneously spreading your arms upward and outward so that your body forms a “Y”. Lower to center and repeat.

Superset with Steering Wheel Plate Rotations

Steering Wheels Plate Rotations:3 sets 12-15 reps

Grip both sides of a plate in front of your body. Lift the plate with extended arms directly in front of your chest. Turn the “wheel” all the way around to the left. Turn the “wheel” all the way around to the right. Return to center. Lower the weight back to origin.

Cardio: Burpees 4-6 sets 15-20 reps

Stand tall then drop the hands down into push-up position. Do a pushup. Pop back up to your feet and leap upward extending the arms toward the sky. Repeat.