Workout Three (50mins): Packed shoulders

Trainers’ tip

We want to be able to control where our range of motion comes from. In today’s workout, we’ll be focusing on packed shoulders. Packed shoulders develop strength in the muscles around your shoulder blades (scapula retractors). Beginners often lack ‘scapula awareness’. That is, they may move past the end range of the movement by letting their shoulders roll forward. Think about keeping your chest spread and shoulders back and down!

Workout summary

SetsRest
1a. Eccentric chin-up
1b. Single leg hip bridge
31.5min
2a. Rows
2b. Single leg deadlift
31min
3a. Band chin-ups
3b. Squats
31.5min
4a. Front lever raise
4b. Hollow body hold
4c. Plank
31min
5a. Scapula pull-up
5b. V-ups
31min
6a. Scapula row
6b. Squat Hold
31min

*Rep ranges for each week are in corresponding tables below.


1a. Eccentric chin-up

Start with collarbone in line with bar and lift feet off the floor.
Lower slowly until your butt hits the floor.

1b. Single leg hip bridge

Place one foot on the floor & opposite knee above your hip.
Raise hips by pushing your heel into the floor.

Perform this superset 3 times w/1.5mins rest

Week 1Week 2Week 3Week 4
1a. Eccentric Chins x43sec4sec5sec6sec
1b. Hip Bridge8101215

2a. Rows

Start with arms straight and chest spread.
Touch chest to the bar every rep.

2b. Single leg deadlift

Bend leg slightly, spread chest and brace your stomach for a punch.
Push hips back until you feel a stretch in your hamstrings then return to standing.

Perform this superset 3times w/1min rest.

Week 1Week 2Week 3Week 4
2a. Rows681012
2b. Single leg deadlift891010

3a. Band chin-ups

Start with hands facing towards you and arms straight.
Touch collarbone to the bar and hold for 3 seconds.

3b. Squats

Start with heels in line with hips, and toes angled out 45degrees.
Sit back and down, keeping your chest spread.

Perform this superset 3 times w/1min rest

Week 1Week 2Week 3Week 4
3a. Band chin-ups5678
3b. Squats10152025

4a. Front lever raise

Start with feet elevated and butt on the floor.
Drive arms into the bar to raise hips. Don’t go past a straight line.

4b. Hollow body hold

Keep toes pointed, lower back flat and shoulders off the floor.

4b. Plank

Stack shoulders over elbows and brace core as if a kick is coming.

Perform this superset 3 times w/1min rest

Week 1Week 2Week 3Week 4
4a. Front lever raise78910
4b. Hollow body hold10sec10sec15sec15sec
4c. Plank30sec45sec45sec60sec

5a. Scap pull-ups

Start with arms straight and shoulders close to ears.
Create a ‘long neck’ by pulling shoulders back and down.

5b. V-ups

Start in a hollow body position – back flat, feet and shoulders off floor
Have your fingertips meet your toes directly above your hips.

Perform this superset 3 times w/1min rest

Week 1Week 2Week 3Week 4
5a. Scap pull-ups8888
5b. V-ups6789

6a. Scap rows

Start with shoulders rolled forwards and look straight ahead.
Try and squeeze shoulder blades together for 2secs.

6b. Squat Hold

Have the top of your thighs parallel to the floor and your chest spread.
Avoid knees caving, and shoulders rolling forward.

Perform this superset 3 times w/1min rest

Week 1Week 2Week 3Week 4
6a. Scap rows8888
6b. Squat hold30sec40sec50sec60sec

Workout recap

You’re beginning to develop fine motor control! Keeping your shoulders packed while straightening your arms is like rubbing your tummy and scratching your head. Being able to control your scap retractors is going to be especially important with your lever training later down the line!


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