RAQ Training

The following exercises target the muscles of your shoulders and arms. Many are compound movements that work more than one muscle at a time, which means you get more bang for your buck. All you need are some dumbbells, a chair and some paper plates. If you’re ready to get started, scroll down for your upper body workout.

Pushup Plus

Lie facedown on the floor with hands next to shoulders, paper plates under each hand. On your knees or toes, straighten elbows and push torso up, abs tight, body in a straight line (do not lock elbows). At the top of the movement, squeeze the chest and slide both hands in (on the paper plates) until they’re next to each other and directly under your chest. Slide them back out, and lower into pushup (elbows at 90 degrees). Repeat for 2-3 sets of 8-12 reps.

For Beginners: Do 1 set of 8-12 repetitions of each exercise with light weight.
For Intermediates: Do 2 sets of 8-12 reps using enough weight so that you can ONLY complete the desired number of reps.

For Advanced: Do 3 or more sets of 8-12 repetitions, using enough weight so that you can ONLY complete the desired number of reps.

If you’re trying to build large muscles, make sure you:

•Eat more calories than you burn
•Do 6-8 reps of each exercise using heavy weights, rest at least 1 min. between sets
•Use a spotter for safety
•Rest for 3 or more days between workouts
•Split your workouts to incorporate more exercises
Always…

•Warm up with 5-10 minutes of cardio and stretching
•Cool down with a long stretch
•Drink plenty of water
•Do this workout in addition to a lower body workout and regular cardio exercise for best results.

Rear Delt Row with Bands
In split stance, loop resistance band around a STURDY object. Facing the object, hold handles in each hand, arms straight out in front of you with palms facing each other. Keeping elbows slightly bent, squeeze shoulder blades and pull arms back to shoulder level (in a ‘cross’ position). Keep abs are in tight to support your spine. Repeat for 12-16 reps, 2-3 sets.

Front - Side Raises
Stand with feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs (palms face the thighs). Begin by lifting the arms up to shoulder level (elbows slightly bent) and lower (front raise). Immediately lift arms straight out to the sides to shoulder level (side raise). Alternate front and side raises for 2-3 sets of 8-12 reps.

Overhead Press with Twist
Stand or sit, holding weights with palms facing in directly in front of the shoulders, elbows bent (as in a bicep curl). Straighten elbows and lift weights overhead, twisting the hands until palms face out. Lower arms, twisting palms to face in again. Repeat for 12-16 reps, 2-3 sets.

Bicep Curl with Anterior Raise
Stand with feet planted, torso straight and abs in and hold weights in front of thighs, palms facing out. Bend elbow, bringing weights towards the shoulders in a curl. Then straighten the arms until elbows are at 90 degrees, arms parallel. Straighten arms and slowly arms back to starting position. Repeat 8-12 times, switch legs for 2-3 sets.

Tricep Dips
Begin sitting on a step or chair with hands next to thighs. Balance on your arms, moving backside in front of the step with legs straight (harder) or bent (easier). Bend the elbows and lower body a few inches, keeping the shoulders down and the elbows parallel to one another and at 90 degrees. Push back up to starting position. Repeat for 2-3 sets of 8-12 repetitions

For 4 weeks 3 nonconsecutive days a week, alternate between part one and part two workouts (which will have you do one of the workouts twice in the week). Do 3 sets of 15-20 reps of each exercise and rest for 45-30 seconds between sets.

Lunging step-up (works glutes, hamstrings, and quads).
Grab a pair of 5 or 10 pound dumbbells and stand 2 to 3 feet from an exercise bench. Place your right foot on the bench. Drive your right heel down and pull your left leg up. Allow only your left leg first and then you’re right. Repeat, lunging up with your left leg. That’s one rep!
Advance If you feel off balance, use 5 pounders until you nail the form.

1 1/4 Barbell Squat (works erector spinae, glutes, hamstring, and quads)
Place a barbell across your back and stand with your feet hip width apart. Lower your hips until your thighs are parallel to the floor. Push back up a quarter of the way, and then pause before going back down to parallel. Pause again, and then return to start. That’s one rep!
Advance Do this move first. It’s a killer; if you want until the end of your workout, you’ll be too burnt.

Modified Glute-Ham Raise (erector spinae, glutes, and hamstring)
Wrap a towel around the middle of a loaded barbell and place a mat under it. Kneel with your back to the bar and ankles anchored beneath it. Slowly lower your torso. Use your arms to catch yourself when your legs give out. Return to start by pushing up with your arms and raising your torso until you’re kneeling again.
Advance Finish the move with your hands beneath your shoulders, as if you’re at the bottom of a pushup.

Romanian Deadlift (works erector spinae, glutes, and hamstring)
Grab a barbell with an overhead grip (add weight plates once you can do all sets of reps with perfect form), hands shoulder width apart, and stand with your feet hip width apart and knees slightly bent. Hold the barbell with straight arms in front of your thighs. Without rounding your back or changing the bend in your knees, lean forward from your waist while lowering the bar until your torso is parallel to the floor. Pause then rise to start.
Advance To work the glutes and hamstrings as hard as possible push your heels into the floor as you stand.

Cable Pull Through (works glutes, hamstrings, and quads)
Stand about 2 feet from a pulley station set at a very light weight (increase only once you’ve nailed the form), with the cable on the setting closest to the floor. With your back to the station, position your feet shoulder width apart, then bend from your hips as you squat until your thighs are nearly parallel to the floor. Reach back through your legs and grab the handle. Keeping your head up drive your heels into the floor and straighten your legs to standing. Pause then lower your weight and repeat.
Advance For a secure grip use the rope or the handle attachment.

Offset Squat (works glutes and hamstrings)
Grab a 5 to 8 lb dumbbell in your right hand, hold it at your right side and lift your right foot so you are balancing on your left. Raise your right arm straight out in front of you until it’s at shoulder level, and squat down until your thigh is as close to parallel to the floor as possible. Pause for a second and then push back up to start.
Advance Keep the dumbbell as far from your body as you can throughout the squat to work your glutes harder.

Spend 2 to 4 weeks building the supporting muscles in your back, calves, and glutes (buttock) and hamstrings to stay injury free and tight for the summer. Perform 3 sets of 15 to 20 reps resting up to 30 to 45 seconds between sets. Do these exercises 2 or 3 days non-consecutively during the week.

Reverse Wood chop (works the calves, glutes, abs and hamstrings) Grab a 4 to 8 pound medicine ball and stand with you feet shoulder width apart. Hold the ball with both hands outside your left hip, and then perform a half squat (so that your legs lower to 45 degrees). Keep your chest up and arms straight, press your feet into the floor and stand up as you “chop” the ball up and across your body until it’s above your right shoulder. Pause, and then lower the ball back to your left knee. Complete all reps before repeating on the other side. That’s one set!
Advance Rather than using your arms, brace your core-meaning tighten your stomach muscles and push-up with your legs as you drive the ball upward

Walking supine bridges (works glutes and hamstrings) Lie on your back with your knees bent and feet flat on the floor. Lift your hips until your body forms a straight line from your knees to your shoulders. Pause, then lower it and repeat with your right. That’s one rep! Don’t drop your hips until you’ve completed all reps.
Advance Press through your heels to maximize the involvement of your glutes and hamstrings.

Reverse Hyperextension (works erector spinae, glutes, and hamstrings) Lie facedown on an exercise bench so your head, chest, torso, and hips are on the bench but your legs are mostly hanging off. Wrap your arms around the bench and brace your abs. Lower your legs as far as possible, then, keeping your legs straight and together, lift them until they’re just past parallel to the floor. Pause, then lower and repeat.
Advance Place the entire bench on a step or other stable platform to increase your range of motion.

Hydrant Extension (works glutes) Get on all fours with your knees directly beneath your hips and your hands under your shoulders. Keeping your knee bent, lift your leg up and out to the side as high as possible. Next, extend your leg straight back so it’s in line with your torso. Pause, and then bring it back to start. Repeat with your right leg. That’s one rep!
NOTE Keep your lower back as still as possible throughout the exercise.