General Warm-up5 min
row or bike
5 min steady · zone2 conversational
Easy, light.
Mobility Primer (light)4 min
Shoulder CARs
External video — Shoulder CARs by Functional Bodybuilding.
How to do it
- Setup
- Standing tall, one arm out to your side at shoulder height, the rest of your body still.
- Execution
- Take at least 8-10 seconds to complete one full circle — count it the first time to calibrate your own pace. Hit two checkpoints every circle: at the top, your arm brushes past your ear; at the bottom, it reaches down and slightly behind your hip. Complete the full circle through both checkpoints, then reverse direction and repeat.
- Common error
- Turning it into a brisk, loose arm-circle warm-up — if a full circle takes less than 8 seconds, or you can't feel real tension at the ear checkpoint and the behind-the-hip checkpoint specifically, it has become a warm-up swing, not this drill.
- Feel
- Steady, controlled tension everywhere in the circle, including at both checkpoints — never a swung, momentum-driven arc. Any pinch, especially in the left shoulder, means shrink the circle until it's gone, even if that means missing a checkpoint.
Light — 1 set, 5 reps each direction. (txr1 also prescribes a light wrist stretch here — no catalogue id exists for it yet, see txb1.md.)
5 · rest 0:10
Prescribed: 5 · rest 0:10
Superset 15 min
Superset 1Alternating Hammer Curl + Seated DB French Press
Alternating Hammer Curl
Light.
Seated DB French Press
Light.
Rounds
Alternating Hammer Curl
Prescribed: 10 @ RPE 6 · rest 0:30
Seated DB French Press
Prescribed: 10 @ RPE 6 · rest 1:00-1:30
Alternating Hammer Curl
Prescribed: 10 @ RPE 6 · rest 0:30
Seated DB French Press
Prescribed: 10 @ RPE 6 · rest 1:00-1:30
Superset 25 min
Superset 2Barbell Curl + Triceps Rope Pushdown
Barbell Curl
Light.
Triceps Rope Pushdown
Light.
Rounds
Barbell Curl
Prescribed: 10 @ RPE 6 · rest 0:30
Triceps Rope Pushdown
Prescribed: 10 @ RPE 6 · tempo 2-0-2-0 · rest 1:00-1:30
Barbell Curl
Prescribed: 10 @ RPE 6 · rest 0:30
Triceps Rope Pushdown
Prescribed: 10 @ RPE 6 · tempo 2-0-2-0 · rest 1:00-1:30
Mobility Finisher (light)5 min
Wall Pec Stretch
External video — Pectoralis (Chest) Stretch by EmergeOrtho-Triangle Region.
How to do it
- Setup
- Stand side-on to a wall or doorway. Forearm flat against it, elbow bent roughly 90°, upper arm raised to that week's height — 90° (arm level with the shoulder) or 120° (arm angled up above shoulder height).
- Execution
- Keeping the forearm fixed on the wall, rotate your torso away from the wall until you feel the chest stretch. Hold for the prescribed time. Repeat at the second angle if the session calls for both.
- Common error
- Hiking the shoulder up toward the ear to fake more stretch — keep the shoulder blade pulled down and get the range from turning the torso, not from lifting the shoulder.
- Feel
- A steady stretch across the chest and front shoulder. Any sharp pinch inside the joint means back off the height or how far you rotate. The left shoulder sharpening at all is your signal to stop that side.
45s each side.
45s/side hold · rest 0:15
Prescribed: 45s/side hold · rest 0:15
Cross-Body Shoulder Stretch
30s each side.
30s/side hold · rest 0:15
Prescribed: 30s/side hold · rest 0:15