StrongTeam
This program is 12 weeks long!
3 sessions per week! It has 3 phases, with each phase lasting 4 weeks.
You will need access to:
Pull up bar
resistance bands
cable/pulley
foam roller
***great for cranky shoulders
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Serratus Reach 8R/8L Tall Kneeling Pull over (supinated grip) 8 reps Seated Wall Angles 8 reps x 2-3 sets
B
Shoulder CARs
1 x 8
C1
Rope Face Pulls
3 x 12
C2
Seated Pull Ups
3 x 8
D
Farmers carry
3 x 1:00
E
Wrist Flexor Stretch
Circuit
A
Serratus Reach 8R/8L Tall Kneeling Pull over (supinated grip) 8 reps Seated Wall Angles 8 reps x 2-3 sets
B
Shoulder CARs
1 x 8
C1
Hardstyle Plank
3 x 5
C2
Band Assisted Pull Up
3 x 8
D
Tempo Lat Pull Down
3 x 8
E
Wrist Flexor Stretch
Circuit
A
Serratus Reach 8R/8L Tall Kneeling Pull over (supinated grip) 8 reps Seated Wall Angles 8 reps x 2-3 sets
B
Shoulder CARs
1 x 8
C1
Negative Pull Up
3 x 3
C2
scap pull ISO :1 hold
3 x 8
D
Wrist Flexor Stretch
