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HV Week 9 Day 3 Exercise 0 Warm Up Back and Shoulders
20 seesaw bent over row- light weight 5-10lbs
12 shoulder internal rotation each arm - light band
12 shoulder external rotation each arm- light band
15 lat pulldowns - light band
10 single arm dumbbell strict press with 2 second up and 2 second down -light weight
Extras
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HV Week 9 Day 3 Exercise 1 Single Arm Row and Straight Arm Press Downs
4 Sets of 15 single arm row each arm, each set immediately followed by 30 straight arm press downs with 1 second hold at the bottom of press each rep.
Notes: Use a medium to heavy weight for the arm row. For the press downs you can use a broomstick and pinch the band to a door. Get creative! Re... -
HV Week 9 Day 3 Exercise 2 Single Arm Z Press and Bent Over Dumbbell Reverse Fly
Set 1 12 light reps immediately followed by 12 reverse flys
Set 2 10 medium reps with 3 second slow count on descend each rep, immediately followed by 12 reverse flys
Set 3 8 medium reps with 3 second slow count going up and 3 second slow count on descend each rep, immediately followed by 12 rev... -
HV Week 9 Day 3 Exercise 3 Dumbbell Upright Row
3 sets of 12 reps heavy weight
Note: If your shoulders feel painful, drop to medium weight, preserve your shoulder health here! Squeeze your shoulder blades at the top. Rest 90 seconds between sets.
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HV Week 9 Day 3 Exercise 4 Conditioning
10 minute AMRAP (AMRAP means as many rounds as possible of)
50 single jump rope
15 push pressNotes: Set a 10 minute timer. Continue to repeat both movements until the 10 minutes are up. Rest as little as possible in between both movements. Stay moving!
