SHOULDERS
OVERHEAD PRESS
- 1. Stand tall with a barbell across the front of your shoulders.
- 2. Brace your core, then press the bar directly overhead.
- 3. Lower it slowly back to the start.
LATERAL RAISE
- 1. Switch to lighter dumbbells then, leaning forward slightly
- 2. Raise dumbbells to shoulder height, leading with your elbows.
- 3. Pause at the top, then lower back under control.
BATTLE ROPE SLAM
- 1. Stand with your feet shoulder-width apart and your knees slightly bent, holding a battle rope in each hand.
- 2. Raise the battle ropes simultaneously above your head and slam down as hard as you can.
- 3. Do this exercise for 60 seconds, then move on to another exercise like battle rope uppercuts.
HANDSTAND PRESS UP
- 1. Your body should be in a straight line and close to the wall with your feet pointed upwards and your arms shoulder width apart.
- 2. Bend your arms to lower your body towards the floor, then press up to return to the starting position.