Gym Jones Foundation: Knee + Shoulder Health Part 1
Gym Jones
At Gym Jones, we hear more complaints and knees and shoulders than almost anything else. Whether you're in pain from overuse or injured from misuse, Gym Jones Foundation: Knee + Shoulder Health Part 1 can help!
This is a 4-week program specifically designed to prioritize knee and shoulder health. This specialized program focuses on strengthening and stabilizing these often vulnerable joints, helping to alleviate discomfort and prevent injuries. By incorporating targeted exercises and stretches, the program aims to improve joint mobility, increase strength, and enhance overall functionality.
Whether you're dealing with existing joint issues or simply looking to proactively protect your knees and shoulders, this program will provide the guidance and support you need to keep your joints healthy and strong. Plus, we threw in a few fun finishers and carefully programmed Gym Jones-style conditioning pieces to keep you in touch with the intensity you've come to love from Gym Jones programming!
Warmup
A
10 minute cardio warmup as desired, lower body emphasis 5 minutes easy, 5 minutes 30 seconds hard/30 seconds easy
B
Goblet Squat
3 x 5
C
Glute Bridge
3 x 12
D
Banded Side Steps
3 x 10
E
Good Morning
3 x 8
F1
Box Front Squat
8, 8, 6
F2
Seated Box Jump
3 x 5
Finisher
G
5 minute AMRAP: 5x DB Thruster + 10x Burpees Men @ 2x25# Women @ 2x15#
Warmup
A
10 minute cardio warmup as desired, lower body emphasis. 5 minutes easy, 5 minutes 10 second sprint/50 second easy
B1
Banded External Rotation
3 x 10
B2
Banded Internal Rotation
3 x 10
B3
Banded LAT Pull
3 x 5
C
Yates Row
3 x 10
D
Barbell Incline Bench Press
8, 6, 6
E
Banded Shoulder Adduction
3 x 10
Finisher
F
10 minute EMOM: ODD Minutes: 10-15 toes to bar (as strict as possible) EVEN Minutes: 7/10 calories assault bike
20 minute max distance sled pull or push
A
Given that we're focusing on knee stability in this phase, our recommendation is a backward sled drag but we'll et you pick! Weight as desired, but choose something you can pull or push at a somewhat consistent pace for the entire 15 minutes. Sub an incline walk if you don't have a sled! Forward or backward
20 minute carries
B
100ft suitcase carry @ 50% BW in left hand 100ft suitcase carry @ 50% BW in right hand 100ft farmer carry @ 100% BW Focus on core stability during the single arm carries. Don't overcompensate by leaning one way or the other. This is a great core strengthener!
20 minutes Turkish Get Ups
C
Your choice: *20 minute AMRAP at lighter weight (always prioritize form) OR *20 minutes to find a 1RM on both sides
Warmup
A
10 minute warmup as desired
B
Alternating Banded Kickbacks
3 x 20
C
Single Leg Squat to Bench
3 x 8
D
Standing ISO Hip Flexion + Abduction
3 x 0:20
E
Barbell Split Squat
3 x 10
F
Side Plank on Knee with Bent Knee Leg Lifts
3 x 12
G
Split Stance Pallof Press
3 x 15
10 minute AMRAP
H
Hold 2x KBs in front rack position. Perform one squat, then a reverse lunge with each leg. That is one rep. Anytime you have to drop the KBs, sprint 10 calories on the rower. The calories do not count toward your reps! Women 2x12kg Men 2x16kg
Warmup
A
5 minute warmup as desired
B
Band Pull-Apart
3 x 20
C
Standing Scaption
3 x 10
D
Banded Scapular Protraction + Retraction
3 x 15
E
Single Arm Yates Row
3 x 5
F
Neutral Grip Dumbbell Bench Press
8, 8, 6
G
Half-Kneeling KB Press
3 x 8
Jonestown Sprint
H
20-20-10-10 Push Press (75#/45#) + Burpee Pull Up Looks like: 20 push press + 20 burpee pull ups + 10 push press + 10 burpee pull ups *FOR TIME*
Start Gym Jones Foundation: Knees and Shoulders Part 1 Today!
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