LSN Peak Shoulder Warm-Up

LSN Peak Shoulder Warm-Up Please complete these warm ups in a circuit x1-2. If you have a preferred mobility sequence or warm up please feel free to replace this with yours. - 10 Prone external rotation to press or cuban presses - 60s MCgill Sit ups or plank - 15-20 close grip push-ups (be explosive!) - 5 box jumps for height (break up into single or doubles with ascending height) - If you are doing push press then do the push press dip drill in order to find a good dip position (see video)

Barbell Push Press

2 x 3 @ 88 %

Incline Bench Press

5, MAX

Standing DB Shoulder Press

3 x 12

Powell Raises

3 x 8

Tricep Pushdowns

3 x 15

LSN Peak Deadlift Warm-Up

LSN Peak Deadlift Warm-Up Please complete these warm ups in a circuit x1-2. If you have a preferred mobility sequence or warm up please feel free to replace this with yours. - 60s Pullover dead bug holding every pull-over 10s at top - 60s banded hip thrust w/ 10s hold at the top each rep - 1x15 Kneeling single arm lat pulldown w/ 3s hold at the bottom of each rep (banded or cable) - 2x10 KB swings getting powerful explosive lockouts from the hips

Conventional Deadlift

4 x 3 @ 83 %

Block Pull

5, MAX

Chest Supported DB Row

3 x 12

Lat Pulldown

3 x 12

Hamstring Curl

3 x 20

Cardio

1 x 14:00

Reverse sled drag

1 x 3:00

frog stretch

2 x 1:00

Cossack Squats

2 x 10

Hang with Scap Retraction

2 x 30

Single Arm Overhead Walking Lunge

2 x 10

DB YTI

2 x 6

Tricep Pushdowns

1 x 100

Hip Flexor KB Raises

2 x 10

LSN Peak Bench Warm-Up

LSN Peak Bench Warm-Up Please complete these warm ups in a circuit x1-2. If you have a preferred mobility sequence or warm up please feel free to replace this with yours. - 60s Shoulder swimmers - 15 Band pull aparts in bench position - 15 Light and quick DB presses

Bench Press

4 x 3 @ 83 %

Board Press

5, MAX

Behind the Neck Overhead Press

3 x 10

Seated Row

3 x 15

DB JM Press

15, 15, MAX

LSN Peak Squat Warm-Up

LSN Peak Squat Warm-Up Please complete these warm ups in a circuit x1-2. If you have a preferred mobility sequence or warm up please feel free to replace this with yours. - 60s hip 90/90 alternating sides getting a good stretch - 10 per side Copenhagen planks with 3s hold at the top - 10 box jump w/ slow step down (5 per side)

Back Squat

2 x 3 @ 88 %

Paused Back Squat˙

3 x 4

Hatfield Bulgarian Split Squat

5 x 6

DB RDL

3 x 12

GHR Situp

4 x 10