Shoulder Strengthening

Hip Strengthening

Warm Up (5 minutes)

  • Arm swings and circles (1 min)
  • Handstand shoulder taps (2 sets of 10 taps)
  • Cuban rotations with dumbbells (2 sets of 10 reps)

Warm Up (5 minutes)

  • Glute kickbacks (1 min per side)
  • Frog stretch (1 min)
  • Band-resisted hip bridges (2 sets of 12 reps)

Main Work (35 minutes)

  • Single-arm Dumbbell Press – 3 sets of 10 reps per arm
  • Wall-supported Handstand Shoulder Shifts – 3 sets of 20 sec
  • Deficit Handstand Push-ups or Piked Box HSPU (elevated) – 4 sets of 5 reps
  • Barbell High Pulls – 4 sets of 8 reps
  • Plank to Downward Dog Shoulder Pumps – 3 sets of 12 reps

Main Work (35 minutes)

  • Sumo Deadlifts – 4 sets of 6 reps
  • Hanging Knee Raises – 4 sets of 10-12 reps
  • Bulgarian Split Squats – 3 sets of 8 reps per leg
  • Banded Lateral Walks – 3 sets of 10 steps each direction
  • Hip Airplanes (balance + control) – 3 sets of 6 per leg

WOD (20 minutes)

2 Rounds for time:

  • 10 Handstand Push-ups
  • 15 Dumbbell Step-Overs (50/35 lbs)
  • 20 Toes-to-Bar
  • 15 Dumbbell Push Press (50/35 lbs)
  • 20 Goblet Squats (53/35 lbs)
  • 10 Chest-to-Bar Pull-ups