Goal: test-drive a few ideas (rear delt + shoulder “destroyers,” offset/goblet/landmine squat variations, and tibs + calves) while keeping flow high with supersets.
0) Jump Rope Opener (always)
3 minutes easy
then 2 rounds
30 sec fast
30 sec easy
Coach’s note: this is “turn the lights on,” not “win the warm-up.”
1) Prep + Mobility (6–8 min)
A1. Banded Thoracic Extension (seated, band behind head) – 2 x 8–10
A2. Banded Shoulder Rotations (rig-fixed) – 10 forward + 10 backward
A3. Scap Push-ups – 2 x 10
A4. Hip Airplanes (light KB in opposite hand across hip) – 1 x 5/side (slow)
2) Tibs + Calves Primer (4–6 min)
B1. Tib Bar Raises – 2 x 15–25 (controlled)
B2. Wall Sit + Calf Pulses – 2 x 30–45 sec
Coach’s note: knees stacked, ribs down, pulses small—don’t bounce like a shopping cart.
3) Lower Body Testing Block (Offset + Goblet + Landmine)
C) Squat Trio Test (3 rounds)
C1. Offset Goblet Squat (DB/KB held slightly to one side) – 8/side
Same box/target depth each set
Switch hands each set
C2. Landmine Squat – 10 reps
Smooth down, drive up hard
If available: use a wedge/plate under heels for consistency
C3. Goblet Squat – 12 reps
Last 2 reps = 2-sec pause in the hole
Rest: 60–90 sec between rounds
Coach’s note: This block is testing. Write down: load used + “how it felt” (balance, knee comfort, depth consistency).
4) Rear Delt Destroyer (the “Back-Of-Shoulder Tax”)
D) Rear Delt Jumbo Set (4 rounds)
D1. Incline Bench Rear Delt Fly – 15–20
D2. Ring Face Pulls or Cable Face Pulls – 12–15
D3. Chest-Supported “W” Raise – 10–12 (slow)
Rest: 45–60 sec
Coach’s note: if traps take over, lighten it. Rear delts should feel like they’re filing a complaint by round 3.
5) Shoulder Destroyer (press + burn)
E) Shoulder Jumbo Set (4 rounds)
E1. Landmine Single-Arm Press – 8/side
E2. Lateral Raise – 12–15
E3. Front-Rack Plate “Steering Wheel” (small circles) – 20 sec each direction
Rest: 60 sec
Optional finisher (if you want chaos):
E4. Banded Lateral Raise Burnout – 25–40 reps (one set)
6) Tibs + Calves Closer (2 rounds)
F1. Tib Bar Raises – to near-failure (leave 1–2 reps)
F2. Bent-Knee Calf Raises – 20–30
F3. Single-Leg Calf ISO Hold – 20 sec/side