Workout Schedule – December
Week 2 – Day 5 – Shoulders & Legs
Cable Kickbacks - 4 sets of 12 reps per leg
With one foot in a cable and the other on the ground, push through your heel with the cable on it to extended position backward, then return to start.
Lateral Circles – 4 sets of 10 reps each direction
Holding two dumbbells straight out at 90 degrees, do circle reps forward for however many reps, then do the same amount backwards.
Step Back Lunge to Curtsy Lunge - 4 sets of 10 reps per leg
Start with a barbell on your shoulders and standing with your feet together. Step one leg straight back into a lunge then barely lift and take that same foot into a curtsy lunge then come back to starting position.
TRX Lunges – 4 sets of 12 reps per leg
Using the TRX put one foot in the TRX and the other foot on ground or bosu (more advanced.) Push back the leg in the TRX to lunge position then return to standing.
Up and Over Barbell Press – 4 sets of 10 reps
Good Mornings (Heels Lifted) – 4 sets of 12 reps
With a barbell on your back, put a plate under each heel to elevate. Bend at the hips to 90 degrees, pushing back through glutes, then standing back up.
Step Up to Step Back Lunges – 4 sets of 10 reps per leg
Step up on bench driving knee through until your standing tall. Then step off back into a lunge. You can do this exercise holding dumbbells or with no additional weight.
Shoulder Bombs – 4 sets of 8-10 reps
10 Minutes backwards on the Stairmaster, then 10 Minutes Forward on the Stairmaster.