Happy Tuesday - let’s do some strength work today :) 

As always, you can add some cardio in here if you like - add on a walking / biking / rowing / stairs warm-up, cool-down, or in between legs / arms sets. 

Kettlebell swings - make sure you are squeezing your glutes with this movement! Sub bridges, standing hip extension, or QPED (hands and knees) hip extensions. 

Calf raises - on the floor, amp up to off a stair or curb or do single leg calf raises if you need more of a challenge. 

Goblet squats - sub to air squats if holding the weight at chest height starts to strain your low back. Or, to amp up the difficulty - do a straight arm hold to increase the demands on your abdominals. 

Full cans - shoulder raise at 45 degrees between a front raise and lateral raise. This is an excellent strengthener for your supraspinatus muscle - a key component of your rotator cuff. You only need to raise to shoulder height, then slow lower back down. Add weights (water bottle, soup can, etc) or static holds at the top to increase the difficulty. 

ER pull-apart - ideally done with a resistance band, with your elbows bent and close to your trunk. I like to do these w/ thumbs pointing up, but you could also play with turning your palm up, thumbs out to the side - to see what feels best for your shoulders. Make sure that your elbows stay close to your body - no cheating on this one! If you don’t have a resistance band, you can use a water bottle as weight while standing - or, I personally prefer being in side-lying with your elbow still pinned to your side, lifting the water bottle up towards the ceiling. 

Shoulder blade squeezes - again, if you have a resistance band, you can put the middle of the band on a doorknob (the side of the door away from you) and then shut the door (make sure it wont pop open!). Keep your arms straight, palms facing behind you, and squeeze your shoulder blades back and down towards your opposite back pockets - do NOT flap your arms, this should be from your shoulder blades! Hold a good 3 sec squeeze per rep. 

Questions on any of these movements? Don’t hesitate to reach out to me for clarification!