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- What's up Elite THENX Athletes?
I'm Zay and welcome to another video of Official THENX.
Today we're gonna be doing a shoulder workout,
straight from the THENX app.
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Alright guys, so let's get started.
So today, I want you guys to follow along
as we do this workout straight from the app.
So I want you guys to pull out your phones.
You can open up the THENX app.
We're gonna go into programs.
From programs, you go into Intermediate programs part two
and we're gonna be doing a shoulder workout.
Now not only is this a great shoulder workout in general,
but if you guys are working towards your hand stands,
your hand stand push-ups,
this is gonna be great for that as well.
So with that being said, let's get in to this warm up.
We have jumping jacks for one minute,
half burpees, we're gonna do 20 reps,
and mountain climbers for one minute.
So, let's get started.
First exercise, jumping jacks, one minute.
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Next exercise we have, 20 reps, half burpees.
Let's do it.
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Half burpees is done.
Last but not least,
let's get in to mountain climbers, one minute.
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Alright, now let's get this workout started.
First exercise we have,
handstand kick ups, we're gonna go for 10 reps.
Alright, so for handstand kick-ups,
you want to find a wall and you want to get in
a runner start position,
hands are gonna be shoulder width apart.
Now from here, what you want to do,
you want to kick off your dominant leg
and as you do that,
you want to also lift your hips towards the wall.
It's gonna look something like this.
Nice and easy.
Let's go for 10 reps.
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If you guys are a little bit more advanced
and find this a little bit too easy for you guys,
feel free to do them free-standing.
This is how it should look like.
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Alright, there you guys have it, handstand kick-ups.
Next exercise we have handstand push-ups against the wall.
You want to max out on these.
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You want to make sure that you keep your body straight
after each rep.
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Guys, there you have it, handstand push-ups.
One thing you want to focus on is keeping your body
straight as a pencil as you go down
and of course, locking out the bottom,
locking out back at the top.
Next exercise we have, wall walks.
We're going for six reps.
Let's see what that looks like.
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So as you guys saw as you work your way to the top
of that wall walk, on the way back down,
you're gonna stop at that wall plank position,
hold for a second, and then work your way back up.
We're gonna go for six reps.
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You're gonna work your way up nice and slow.
You want to get as close to the wall as possible.
You want to hold it for a second, work your way back down.
Hold it at a wall plank.
Work your way back up.
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Oh man, shoulders are on fire right now.
Alright, there you guys have it, wall walks for six reps.
Next exercise we are gonna get into.
We've got elevated pike push-ups plus hold for 10 reps.
Alright, so what you wanna do now is you want to find
an elevated surface.
You wanna be in the pike position,
meaning you want to have your legs straight,
your arms straight.
One thing you want to focus on, guys,
is having your hips completely aligned with your wrists.
Just like this.
Another thing you want to focus on is having the crown
of your head hit the floor and back up.
Let's go for 10 reps.
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Alright, that's the elevated pike push-ups.
This here is also a great progression for working towards,
like I said, those handstand push-ups.
This takes out the balance factor
and focuses mainly on those shoulders
to build up that strength.
Next exercise we got: pike walks across.
Let's get right into it.
Pike walks across, let's go.
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There you have it, pike walks across.
I personally like to start off my handstand routines
with this exercise.
I find it as a great stretch, not just for my wrists,
but my hamstrings as well.
Next exercise guys, we're moving on, is an L-sit hold.
We're gonna do a max hold.
You guys can do these on parallel bars,
you can do these on the floor.
We have a box right here.
So we're just gonna go ahead
and max out right here on the box.
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There you have it, L-sit hold.
You guys can go ahead and hold that for your max time.
To this day, I still do this exercise.
Not only is this a great workout for your core,
it's also a great workout for your shoulders.
Alright moving on, we have in and outs for 30 seconds.
Let's get right into it.
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Oh man!
In and outs, a great exercise to keep that momentum going,
get your heart rate up, also a great HIIT exercise
to add to your routines.
Alright guys, now we have the last exercise.
We're gonna end it off with a plank for 30 seconds.
Let's do it.
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You wanna make sure that you're squeezing that core.
Squeezing everything: your glutes, your hamstrings.
Almost there guys.
Help you find that.
Everything tight.
We're almost there.
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Alright guys, there you have your round one is complete.
I've got two more rounds to go.
Make sure that you guys finish all three rounds.
You mark that workout as completed, just like that.
Thank you guys so much for following along with me,
with this shoulder workout.
If you guys like this video,
make sure to smash that like button.
And for more workouts like these,
make sure you download that THENX app.
We're currently updating the app as we speak:
adding technique guides, more programs, just for you guys.
So make sure you download that right now.
Become a member and get full access to daily workouts,
technique guides, and programs just like these on THENX.com.
And download the THENX app to take these workouts
with you anywhere.
And again guys, thank you so much for watching.
Don't forget, we post every Sunday, 8 p.m. USA Eastern time.
And we will be at the LA Fit Expo in January 2019.
Hope to see you guys there.
Until then, I'm Zay, peace out.
♪ Drop it drop it ♪
♪ drop it and don't stop it ♪
♪ I came through to rock it ♪
♪ You came in my pocket, whoa ♪
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