Big Shoulder Energy

Option: Make It Quick
Shoulder Circuits and Core Finisher change to 1 Set
Option: Make It Yours
Change the Training Variables to match your goals

Warm Up — 1 Set; 20 seconds each move, each direction when applicable
Arm Circles Forward and Back
Alternating Arm Swings
Wrist Circles
Neck Roll
Knee Mobility F/B; S/S — Front-to-back 20 sec, side-to-side 20 sec, one leg at a time
Ankle Circles
Narrow to Wide Squats

Shoulder Circuit — 3 Sets; 6 Reps; High Resistance (weight); Rest 15-30 seconds between Sets
V to W
Lateral Raises
Bent Over Row
Hammer Curls

Cardio Intermission — 3 Sets; 10 Reps; High Resistance; Rest 15-30 seconds between Sets
Weighted Squat

Shoulder Circuit — 3 Sets; 6 Reps; High Resistance; Rest 15-30 seconds between Sets
V to W
Lateral Raises
Bent Over Row
Hammer Curls

Core Finisher - 2 Sets; 10 Reps; High Resistance; No Rest between Sets
Oblique Drags
Forearm Plank Tap Forward — 10 taps each hand; 20 total. Bodyweight or add plate to back

Stretch — 20-40 seconds, stretch for as long as it feels like the muscle needs it
Tricep Stretch
Chest Opener
Quad Stretch
Hamstring Stretch (Both Legs)

OPTION TO ADD CARDIO MACHINE
Add a 20-30 minute HIIT set to this workout. Consult this blog if you’re not familiar with Cardiorespiratory Zones.
3m warm up in Zone 1
Zone 2 for the rest of the workout with 5 bursts of 30-45 seconds in zone 3 and at least 30-60 seconds Zone 2 rest between Zone 3 bursts
3m cool down in Zone 1