Today we're starting with a little shoulder maintenance to keep them healthy and happy. For this portion, use a light weight so you can focus on moving slow and controlled. Keep your shoulder blades back and down for all the movements. For the meaty part of the workout, use a moderate to heavy weight, something where you have to break up the bent over rows in the first set. The Bulgarian Split Squat Jump is PER side, so 21 on the left and 21 on the right.
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- reduce load.
- First, reduce height of jump.
- Another option is to perform the Split Squat, stand up fully, then jump in a split stance (segment the 2 movements).
- Third option would be to perform this holding onto a chair or broomstick for support.
Have a question? Chat with your coach.
✅ Light weight option for shoulder maintenance exercises.
✅ A moderate-heavy weight option for Supine Bent Over Rows.
✅ Chair, Step, Box, or anything to elevate your legs for Bulgarian Split Stance Jump.
⏱ Clock set to stopwatch, record your time.
3 Sets for Quality
10-15 Neutral Flyes (1 sec. hold)
10-15 Single-arm Cross-over
Front-to-back Lunges, each side