New Upper/Core Workout

Full body workout with an emphasis on core strength and posture. Easy on the shoulder. For bicep curl use cable. Go light on all weights.

Exercises

Set 1: 2 rounds

Short Crunches

45 seconds

Floor Wipers

45 seconds

Prone Cobra

45 seconds

Rest

1 minute

Dead Bug Holds

45 seconds

Floor Bridge

1 minute

Ankle Grabbers

45 seconds

Y-T-A

45 seconds

Rest

1 minute

Set 2: 2 rounds

Forward Shoulder Rolls

20 seconds

Backward Shoulder Rolls

20 seconds

Big Forward Arm Circles

20 seconds

Big Reverse Arm Circles

20 seconds

Resistance: Moderate

Left Downward Woodchop with Band

1 minute

Resistance: Moderate

Right Downward Woodchop with Band

1 minute

Weights: Light

Dumbbell Bent Over Rows

1 minute

Rest

1 minute

Weights: Light

Dumbbell Front Raises

1 minute

Finger Tension Pulls

1 minute

Weights: Light

Dumbbell Lateral Shoulder Raises

1 minute

Rear Delt Squeeze with Band

1 minute

Shoulder Opener with Band

1 minute

Rest

1 minute

Weights: Moderate

Bicep Curls

1 minute

Weights: Light

Stability Ball Tricep Extension

1 minute

Weights: Light

Dumbbell Rear Lateral Raises

1 minute

Set 3: 1 round

Chest Stretch

30 seconds

Chest Stretch

30 seconds

Wrist Extensor Stretches

15 seconds

Wrist Extensor Stretches

15 seconds

Wrist Flexor Stretches

15 seconds

Wrist Flexor Stretches

15 seconds

Workout Discussion

14 Apr

Emma R.

do you have any exercises for back injury strengthening?

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