Shoulder Reset Flow
Four poses across two cycles focused on chest, lats, and rotator cuff. A short upper-body reset.
The Workout Briefing
Movements
- 01
Doorway Pec Stretch
30s per side per cycle; timer swaps automatically
- 02
Wall Slide
45s; slow controlled reps up and down the wall
- 03
Cross-Body Shoulder Stretch
30s per side per cycle; timer swaps automatically
- 04
Cobra
45s held; press the chest forward, relax the shoulders
Scaling
Lighter
drop split holds to 20s per side; come out of cobra if it pinches the lower back
Deeper
45s per side; add a third cycle.
What Today's Timer Looks Like
4 poses × 2 cycles. 60s splits and 45s symmetric. 10s transition, 30s cycle break.
The Past Six Days
Squats & Push-Ups 21-15-9
Fri, May 29 · Three rounds with descending reps: 21 squats and 21 push-ups, then 15 of each, then 9 of each. Ten-minute cap.
- 1 INTERVAL
Total10:00
Four-Move Tabata
Thu, May 28 · Four stations rotated for two cycles at the classic 20/10 cadence. Eight working intervals, no equipment, eight minutes of work.
- 4 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 2 ROUNDS
Total3:50
Death By Burpees
Wed, May 27 · Every minute, do one more burpee than the last. Minute 1: one burpee. Minute 2: two. Minute 12: twelve. The clock ends when you can no longer finish before the buzzer.
- 20 INTERVALS
Total20:00
Legs Isometrics
Tue, May 26 · Four lower-body isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Pure leg work — no rep counting.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Loaded Circuit
Mon, May 25 · Four kettlebell-and-bodyweight stations rotated three times at forty seconds of work and fifteen seconds of station rest. One bell, mixed stimulus.
- 4 INTERVAL ROTATION
- 0:40 WORK
- 0:15 REST
- 3 ROUNDS
Total12:15Burpee Density AMRAP
Sun, May 24 · Five minutes of burpees, count your reps. Single movement, single block — pacing decides this one.
- 1 INTERVAL
Total5:00
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