Shoulder Press (7 sets: 7 reps)
Strict Handstand Pushups + Kipping Handstand Pushups (5 sets: 9 strict reps + 9 kipping reps)
Focus: Stay within a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged. Breathe out on each kip to assist with core engagement and stability. Ensure that all reps reach full lockout. For kipping reps, follow the sequence of head on ground, butt against wall, load legs, kip/press. Padding or a mat under the head is advised. If you do not have strict handstand pushups, this movement can be modified to a strict double dumbbell standing press. If you do not have kipping handstand pushups, this movement can be modified to handstand pushups with feet on a box, pike pushups, or a double dumbbell push press.
Seated Single Arm DB Press (4 sets: 10 reps (each side))
*Build to a moderate weight, stay the same or build across sets
Focus: From a seated position, hold a dumbbell in one hand and press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Crossover Symmetry Iron Scap Protocol (4 sets: 10 reps)
Complete Iron Scap Protocol
Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 lateral dumbbell raises + 10 bent over lateral dumbbell raises (different weight can be used for each of the two lateral raise movements).
GHD Hip Raise (5 sets: 20 reps; unloaded or holding a plate or DB)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Rear foot elevated DB Split Lunge (4 sets: 12-15 reps)
*Build to a moderate weight, stay the same or build across sets
Single leg DB Romanian Deadlift (4 sets: 12-15 Reps)
*Build to a moderate weight, stay the same or build across sets
Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.