10x3 - Shoulders…

Band Press - 10x3 @ Black

Hip Hugger - 10x3 @ Black

THE HIP HUGGER

“Think you can build bigger shoulders just by pulling up your pants?  You can, using this band exercise called the hip hugger.

Take two individual bands and double them up for added resistance. With your hands hanging at your sides, pretend like you’re pulling up a pair of pants.

With your palms facing your body, drag your hands up your legs and hips until your elbows flare out into abduction.

Hold the squeeze at least a second or two at the very top of the movement to extend time under tension”. - Athleanx

Cash Out: 

Black Band Lateral Raise - 5x5

Face To Wall HSPUs - 1x15

AVG HR - 105 BPM

MAX HR - 119 BPM

10x3 - Shoulders…

Strict Swiss Bar Press - 10x3 @ 131lbs*

*26lb Valor Bar

Blue Band Pull Apart - 6x6

Blue Band Face Pull - 6x6

AVG HR - 117 BPM

MAX HR - 136 BPM

@ The Trails 

10x3 - Shoulders…

Seated LeverEdge Press - 10x3 @ 180lbs…

then, 3x3 @ 270lbs. Finally, 1x10 @ 270lbs on lowest seat position.  

Orange Band Pull Apart - 6x6

Orange Band Face Pull - 6x6

Red Band Lateral Raise - 6x6

AVG HR - 115 BPM

MAX HR - 140 BPM

10x3 - Shoulders…

Barbell Military Press - 10x3 @ 125lbs

“Instead of thirty reps done at seventy percent intensity, this is thirty reps done at around 85% intensity. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way”. - Breaking Muscle

Blue Band Pull Apart - 6x6

Blue Band Face Pull - 6x6

AVG HR - 110 BPM

MAX HR - 133 BPM

@ The Trails 

10x3 - Shoulders…

Band Press - 10x3 @ Black

Hip Hugger - 10x3 @ Black

THE HIP HUGGER

“Think you can build bigger shoulders just by pulling up your pants?  You can, using this band exercise called the hip hugger.

Take two individual bands and double them up for added resistance. With your hands hanging at your sides, pretend like you’re pulling up a pair of pants.

With your palms facing your body, drag your hands up your legs and hips until your elbows flare out into abduction.

Hold the squeeze at least a second or two at the very top of the movement to extend time under tension”. - Athleanx

Cash Out: TRX Face Pull - 3x8

AVG HR - 110 BPM

MAX HR - 136 BPM

10x3 - Shoulders…

Double Kettlebell Arnold Press - 10x3 @ 53lbs (106)

“The Arnold Press is a shoulder exercise. But it is unique from a lot of the other shoulder exercises that exist. Why? Because it targets all three of your deltoid muscles, as opposed to just one or two of them. 

This compound exercise works your anterior, medial and posterior deltoids as primary muscles. Your traps and pecs will also chip in, as will your triceps, as secondary muscles”. - Workout Digest

TRX Face Pull/Reverse Fly Combo - 3x8/8 

AVG HR - 113 BPM

MAX HR - 136 BPM

10x3 - Shoulders…

Double Kettlebell Press - 10x3 @ 53lbs (106)

“The double kettlebell military press requires intense focus and tension through the whole body. Tight glutes (posterior pelvic tilt), breathing behind the shield (diaphragmatic breathing with a brace), and lat tension (grip and breaking the pencils in your arm pits) are all musts in this lift.

If we look at the construct of the kettlebell versus the dumbbell, the kettlebell's line of resistance falls straight through the forearm while the dumbbell's falls outside of the wrists on each side. This allows for better loading of the deltoid with the kettlebell. The kettlebell also increases the demand on the external rotators of the shoulder in order to stabilize the weight at the top of the press”. - T Nation 

Blue Band Press - 6x6

Blue Band Face Pull - 6x6

Cash Out: Double Kettlebell Press - 2x2 @ 70lbs (140)

AVG HR - 109 BPM

MAX HR - 135 BPM

@ The Trails