Shoulder Press (5 sets: 5 reps)
Strict Handstand Push Ups (10 min EMOM (every minute on the minute): 7 reps)
Standing Single Arm DB Shoulder Press (4 sets: 10 reps (each side))
Hold a dumbbell in one hand, 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. Repeat on other side to complete set.
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
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.
Rear foot elevated DB Split Lunge (4 sets: 10 reps (each side))
*Build to a moderate weight, stay the same or build across sets
Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. 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.