LEGS & SHOULDERS🏋🏽‍♂️

Move quickly between the 2 sets of exercises. Perform both sets as a superset and then rest for 40”. Do not exceed 60 seconds.

 

 

WARM UP:

  • DUMBBELL SHOULDER EXTERNAL ROTATION: 2 SETS x 20 REPS

EQUIPMENT: DUMBBELL – Level: Light

  • Grab a dumbbell in each hand and stand straight up
  • Keep your arms tight against your body and bring the dumbbell up in front of you until your arms are at a 90 degree angle
  • Your thumb should be facing upwards holding the dumbbells
  • Rotate the dumbbells out to your side and then back in
  • Continue this for the desired amount of reps

 

 

 

 

 

 

 

SHOULDER SUPER-SET WORKOUT:

  • ECCENTRIC SHOULDER PRESS MACHINE: 3 SET x 12 REPS

EQUIPMENT: SHOULDER PRESS MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Take a seat and push your feet into the ground
  • With a pronated grip (palms facing outward), bring hold the handles with both hands thats your starting position
  • Keep your core tight and
  • Drive the weight overhead
  • Pause in the top position for 2-3 seconds
  • Then perform a controlled and accentuated negative by slowly lowering the handles for a 4-5 second eccentric tempo
  • Pause momentarily in the bottom position before repeating
  • Perform 8 repetition with full range of motion and 4 reps of half

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • DUMBBELL ALTERNATE FRONT RAISES: 3 SETS x 12 REPS E/S

EQUIPMENT: DUMBBELL – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Keeping your elbow slightly bent and both arms on your side
  • Exhale as you raise your right arm in front of you and slightly inwards crossing your body
  • Raise until it is at least parallel to the floor at shoulder height
  • Hold for a count of two
  • Inhale as you lower your right arm to the starting position
  • Repeat with your left arm
  • That will be one rep
  • Keep alternating your arms, raising one after the other one has been fully lowered
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

QUADS SUPER-SET:

  • LEG EXTENSIONS: 3 SETS x 15 REPS

EQUIPMENT: LEG EXTENSION MACHINE – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Place your hands on the hand handles
  • Keep your foot flexed throughout the exercise
  • Lift the weight while exhaling until your legs are almost straight
  • Do not lock your knees
  • Keep your back against the backrest and do not arch your back or hop up during the movement
  • Exhale and lower the weight back to starting position
  • Repeat reps as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

  • DB ALTERNATE FRONT LUNGES: 3 SETS x 12 REPS E/S

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand tall with feet hip-width apart
  • Engage your core
  • Take a big step forward with right leg
  • Start to shift your weight forward so heel hits the floor first
  • Lower your body until right thigh is parallel to the floor and right
  • It’s OK if knee shifts forward a little as long as it doesn’t go past right toe
  • Press into right heel and in an explosive motion drive back up to starting position
  • Repeat all reps on one side then switch to other side

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

QUADS SUPER-SET:

  • ELEVATED GOBLET SQUAT: 3 SET x 15 REPS

EQUIPMENT: DUMBBELL – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Stand with both heels on a disc
  • Hold the dumbbell or a kettlebell like a goblet
  • Keep your chest upright
  • Lower yourself and squat between your legs
  • Push yourself up using your heels
  • Squeeze your glutes to lift you back up to starting position
  • Repeat reps as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • WEIGHTED WALL SIT: 3 ΣΕΤ x 40 SEC

EQUIPMENT: DUMBBELLS (DB) – Level: CHOOSE A WEIGHT THAT WILL ALLOW YOU TO PERFORM THE REPS WITH A GOOD FORM  BUT WILL MAKE IT DIFFICULT FOR YOU TO PERFORM THE LAST 2 REPS

  • Stand with your back against a wall, holding a weight on your hands
  • Lift the weight up and stay in this position
  • Brace your core and grip the floor with your feet
  • Slowly lower your hips and bend your knees to lower your back against the wall until you are as low as comfortably possible or your thighs are parallel with the ground
  • Make sure your knees are directly over your ankles with your shins completely vertical
  • Keep your back against the wall, core braced, and spine neutral (you should feel your quads, glutes and thighs working)
  • Hold for 40 sec or as instructed, then step your feet back toward the wall to stand up

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES