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Old 4th Ward

Movement Mondays (Shoulder Mobility and Stabilizers / Press)

Monday, September 21

Movement Mondays (Shoulder Mobility and Stabilizers / Press)

Complete 4 Round of:


3 x Alt  Banded Around The World [5 touches per rep] (each side)[@home: without the band]

4 x Bottoms Up Presses (each side) [@home: Balance a water bottle on your fist and press over head]

5 x PVC Pass Throughs 

6 x Prone Swimmers 

7 x Overhead Press: Goblet Press, Push Press or Kneeling Press (each side) 


With remaining time: 


10 x KB Hikes (adv: 1 Arm KB Hikes [total])

10 x Alt Kneeling Step Ups (total) (adv: Goblet Alt Kneeling Step Ups)

10 x Banded Squats 

10 x Goblet Squat Cleans [adv: 1 Arm Squat Clean(total)]

30 x Speed Jacks


Monday, September 21
View Calendar:


Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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