Today's Workout:
Today we will address the shoulders. As we perform our core for this week, we will be intentional about the role that the shoulder plays in eahc of the following exercises.
I have also linked some of my favorite shoulder flexibility and mobility pieces for you!
***Videos are linked for each of the following:
CORE:
Side Plank Rotations 3 x 10/side
(you may choose level 1, level 2, level 3)Â
Single arm Turkish Sit-ups 3 x 10/side
Side Plank Abduction 3 x 10/side (can use band, cable, or DB here)
BONUS: if you have the equipment:
GHD + Y raises 3 x 10
Rest 1 min following 3 rounds of the above.
Finish with the following:
Front Plank 1 x max time
Side Plank R 1 x max time
Side Plank L 1 x max time
SHOULDER FLEXBILITY/ MOBILITY:
Dynamic Warmups (to be done pre workout):
KB Posterior Capsule Corkscrewsx 1min/armÂ
KB Halosx 10/direction
OH Suitcase/ Farmers Carryx 25ft/forwards-backwards
Barbell Scrapesx 10
Low Load Prolonged Stretching (to be done post workout or recovery days):
Prone Scorpionsx 2 min/side
Posterior Capsule Stretchx 1 min/side
As with everything...
Everything I program at AlphaFemme is intentional. From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself. Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self.Â
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