Thursday's "B" Workout:
Warmup and Movement Prep: 3 min brisk treadmill walk, arms pumping; various movement prep exercises (one of these day's I'll do a short demo video for these).
Core: 30 min. Core Conditioning class, then TRX Planked Mtn. Climbers 3s x 10r x bodyweight and TRX Suspended Oblque Crunches (feet in straps) 3s x 10r x bodyweight.
1A- Step Ups (8 risers under each side of step bench): 3s x 8r ea leg x 20# dumbbells (dbs)
1B- Incline Alternating Bench Press 3s x 8r ea arm x 25# dbs
2A- Sgl Arm Bentover Row 3s x 8r ea arm x 25#dbs
2B- Sgl Leg Romanian Deadlift 3s x 8r ea leg x 30# dbs
3A- Sgl Arm Cable Face Pull 3s x 8r ea arm x 22.5# dbs
3B- TRX Standing Rotations 1s x 8r ea side x bodyweight (didn't love these, so I only did one set; they just weren't what I felt I needed today.)
3C- Lateral DB Raises (shoulder) 1s x 8r x 12.5# dbs
3D- Front and Lateral Raises (shoulder) 1s x 8r x 12# dbs
*Reflecting on the shoulder exercises, I don't use any heavier weights at this point because I do these slowly. It's time under tension on these for me right now. I vary my workouts in this manner as well. Sometimes I use a slower lifting tempo... sometimes a quicker lifting phase and a slow lowering phase. Just another way to keep your muscles adapting.