20210708 SuperSet
(Weight)
1a: Barbell Strict Press
5 x10 (Weight increasing across sets)
-Rest 90 sec b/t sets-
1b: Standing Single Arm Banded Front Raise
4 x 12 reps(each side); light to moderate weight band
*Focus: Attach a light weight band to the rig around knee level. Face away from the band and brace core to stay balanced throughout movement. Grasp band and lift to shoulder height with a straight arm and return down. Show control throughout movement. Use DB if a band is not available.
2a: Standing Double DB Strict Press + Push Press
4 x 5 Double DB Strict Press + 5-10 Double DB Push Press
2b: Single Arm Bent Over Lateral Raise
4 x 12 reps(each side); light to moderate weight band
*Focus: Same band setup as previous movement. Bend at a 45-90 degree angle with the torso and stand parallel to the rig. The working arm (farthest from the rig) will raise the arm to the side to shoulder height. Show control throughout and keep core engaged.
| Duane | SP(65-75-85-95), Front Raise 15# Rx | 20#x4, 25#x1 - all Strict Press, 10# Lateral Raise | | Sarah | SP(35-45-55-60-65) - Front Raise 2.5# Rx | 10#x4, 15#x1, 2.5# Lateral Raise |
|
