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Shoulder Press (5 sets: 10 reps)
Seated Arnold Press (4 sets: 10 reps)
From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
Standing DB Lateral Raise (3 sets: 10 reps)
Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout.
Crossover Symmetry Iron Scap Protocol (4 sets of 10)
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
Weighted Hip Thrust (4 sets: 10 reps)
Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Back Racked Barbell Box Step-Ups (4 sets: 10 reps (each side))
With a bar in the back rack position and a 20" box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.