Resistance Training For Life - Level 2
Dr. Cory Bailey
**Are you someone that is limited in the gym because your shoulders feel tight or painful when you workout?? ** This 12 week program is your guide to overcoming that issue. Yes, you can reach your fitness goals while improving your shoulder mobility in the process. Join me and learn the tools you need to build shoulder strength and resilience while making gains in the gym!
Conditioning
A
Shoulder Health Warmup 1
Complete the following warmup before each workout split! Three Rounds, no rest in between: 1 - Assault/Echo Bike - 10 cals or 45 seconds easy pace. 2 - Crab Walk Breathing - 20 seconds 3 - Bear Lifts - 5 reps
B1
FFE Split Squats - weight low
3 x 8
B2
Alternating Decline Chest Press - Bridge Setup
3 x 16
C1
1/2 Kneeling High to Low Chops - Band/Cable
3 x 12
C2
Modified Dips - Off Bench
3 x 6
C3
Suitcase Marches
3 x 20
Conditioning
A
Shoulder Health Daily Mobility 1
Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps
Conditioning
A
Shoulder Health Daily Mobility 1
Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps
Conditioning
A
Shoulder Health Warmup 1
Complete the following warmup before each workout split! Three Rounds, no rest in between: 1 - Assault/Echo Bike - 10 cals or 45 seconds easy pace. 2 - Crab Walk Breathing - 20 seconds 3 - Bear Lifts - 5 reps
B1
KB Dead Lift
3 x 8
B2
SA Split Stance Rows - Band/Cable
3 x 8
C1
Farmer Marches
3 x 20
C2
Side Plank - Level 1
3 x 0:20
C3
Alternating Rows - Incline Bench Setup
3 x 20
Conditioning
A
Shoulder Health Daily Mobility 1
Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps
Conditioning
A
Shoulder Health Daily Mobility 1
Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps
Conditioning
A
Shoulder Health Warmup 1
Complete the following warmup before each workout split! Three Rounds, no rest in between: 1 - Assault/Echo Bike - 10 cals or 45 seconds easy pace. 2 - Crab Walk Breathing - 20 seconds 3 - Bear Lifts - 5 reps
B1
HE Goblet Squat
3 x 8
B2
SA Bent Over Rows - Bench Setup
3 x 8
C1
High Cable/Band - SA Low Press
3 x 10
C2
1/2 Kneeling SA Rows - Band/Cable
3 x 10
C3
Supine Leg Drops
3 x 16
Conditioning
A
Shoulder Health Daily Mobility 1
Go through these slow and with intent! 2-3 Rounds: 1 - Supine Breathing Reset - 4 breaths 2 - Low Bear Lifts/Holds - 5x5 seconds 3 - Kneeling Scapular CARs - 3 reps
Dr. Cory Bailey
Dr. Bailey is a Chiropractor and Strength & Conditioning Coach that has committed his life to learning the best ways to stay healthy and make progress towards fitness goals in the process. His passion lies in bridging the gap between rehab and performance AND taking people to the next level by choosing specific exercises fit for each individual and their limitations.
Doctor-guided 12 week program built to help you overcome stiff/painful shoulders in the gym AND help you meet your fitness goals in the process. A safe way to building strength and resilience so that you can live your life without limitations.
Get Resistance Training For Life - Level 2
John
Client
Verified Athlete"After recent neck surgery, I had limited range of motion in my neck and shoulders and lost a lot of strength. Dr. Bailey designed this program for me to address these limitations and get back into shape. After just 6 weeks, my neck was actually stronger and my range of motion improved a lot!"
