Gentle Power: Shoulders & Back

Warm-up

Dynamic Mobility Flow
180 seconds
Cat-cow, world's greatest stretch, hip circles — wake up the spine and hips.
Glute & Core Activation
180 seconds
Banded glute bridges, dead bugs, scapular pulls to prime the system.
Empty-Bar / Light Warm-Up Sets
240 seconds
2 ramp-up sets of your first main lift at ~40% and ~60% of working load.

Main session

4 sets per lift. Rest 2-3 minutes between sets.

Overhead Press
5-6 reps
Stack ribs over hips, press straight up, full lockout. Choose a load that feels challenging by the final rep — heavy enough you couldn't do more than 1-2 extra.
0 / 6
Bent-Over Row
5-6 reps
Hinge at hips, pull bar to lower ribs, drive elbows back.
0 / 6
Weighted Push-Up or Bench Press
5-6 reps
Heavy load. Control the descent, drive powerfully out of the bottom.
0 / 6
Weighted Pull-Up (or Assisted)
5-6 reps
Full hang to chin over bar. Add weight via belt or use band assist.
0 / 6

Cool-down

Walk-Down
180 seconds
Slow walk to bring heart rate down and circulate blood.
Hip Flexor & Thoracic Opener
240 seconds
Hold each stretch 60-90 sec. Breathe slow and deep.