20 Push-ups, slow and controlled
5 Wall Climbs or partial wall climbs
Lax Ball Chest Smash
Lax Ball Lat Smash
1) Shoulder Press, 4×8 @ 60%-65%
Warm-up 2×4 first. Remember, shoulder press adds up quick, choose your weight wisely!
2a) Front Raise, 3×10, 10#,5# or 2.5#
2b) Side Lateral Raise, 3×10, 10#,5# or 2.5#
Yes, both of these movements are isolation exercises. We are doing them for re/pre-hab reasons (not for body building).
10 True Push-ups
15 Bench Dips
Modification for HSPU will be partial wall climb to a left + right shoulder tap, then back to the ground for one rep.
Yes, bench dips for all.