Shoulders & Calves

Walk - 10 minutes

Foam roll - 5 minutes

Rotator cuff warm up

Seated calf raise

4x10/10 | Tempo - 1:1:3:0 | Rest 30 seconds

*10 feet neutral & 10 heels in. Rest for 10 seconds when you switch feet.

Donkey calf extension

4x12-15 | Tempo - 1:1:2:0 | Rest 30 seconds

*Make sure your feet stay square and you are pressing through you big toes.

Bent over shrug/ Seated shrug

4x10/10 | Tempo - 1:1:2:0 | Rest 30 seconds

*Do these on a bench with your legs lying on the bench

Seated dumbbell press

5x15-3 | Tempo - 1:0:2:0

Lying cable upright row/ Lateral raise

4x10/10 | Tempo - 1:0:2:0 | Rest 30 seconds

Seated face pull/ Dumbbell reverse fly

3x12-15 | Tempo - 1:1:2:0 | Rest 30 seconds

3 way seated front raise

4x5 | Rest 30 seconds

*First rep is palms down, 2nd is palms facing in, 3rd is palms up. Those 3 variations are 1 rep.

Lateral raise/ Incline rear delt row

3x10/12-7 | Tempo - 1:1:5:0/1:1:3:0 | Rest 45 seconds

#shoulders #calves #workout