Shoulders and Core Strength

Equipment: 2 sets of dumbbells. I use 5 and 10 lbs.

Tips:

1. Shrimp squat: you don’t have to go all the way to the floor.

2. Prioritize form: If airplane is hard to balance, decrease the weight.

The Sequence

Block 1

1. Lymphatic hops

2. Press jacks + weights (50x)

Block 2 (2x)

1. Airplane +  lateral raise to shrimp squat (8x)

2. Airplane + tricep kickback to shrimp squat (8x)

3. Alt reverse lunge + external rotation or chest fly (16x)

Block 2

1. Sit-up into press (12x)

2. Bridge + press (26x)