HRX Workout: Shoulder Deltoids Workout

HRX workout is a strength and conditioning workout, which involves various movements. It helps in focusing on the right muscles during the workout.

HRX workout combines Primal movements, Zero momentum rep, compound movements, and conditioning to challenge your body and accelerates growth.

The best Gym to join if you are interested in HRX is Cult Fit.

Note:

• Zero momentum reps or ZMR is a really slow way of lifting lightweight so that one just uses their strength and not the momentum to lift weights.
• Primal Move is an approach to human movement that prioritizes basic, natural movement.

Benefits of HRX Workout

Core Strength | Agility | Full body strength | Stamina | Muscle Gain | Injury Recovery

Workout Focus

• Shoulder
• Deltoids
• Quads
• Core
• Traps

Recommended Duration: 40 mins

Calories Burned: 300-400 kcal

Exercise

Start with stretching your shoulders and back for 2 mins.

Warmup: 6 mins

Rounds: 3

• High knee (30 seconds)
• Jumping Jacks (30 seconds)
• Burpees (30 seconds)

Note: Rest between rounds should be 20 to 30 seconds.

Main Workout: 24 mins

Round 1

1. Barbell Shoulder Press (12 Zero momentum reps, lightweight)
2. Beast Hold (20 seconds)
3. Banded Upright Rows (20 seconds)
4. Banded Bent Over Reverse Fly (20 seconds)

Round 2 and 3

1. Barbell Shoulder Press (10 Zero momentum reps, medium weight)
2. Beast Hold (30 seconds)
3. Banded Upright Rows (30 seconds)
4. Banded Bent Over Reverse Fly (30 seconds)

Round 4 and 5

1. Barbell Shoulder Press (8 reps heavyweight)
2. Beast Hold (30 seconds)
3. Banded Upright Rows (30 seconds)
4. Banded Bent Over Reverse Fly (30 seconds)

If you are able to finish before time then go for the 6th round and it also means you can lift heavier weights in round 4 and 5.

Core Workout: 6 mins

Rounds: 3

Choose 3 or 4 exercises from the following list:

• Bicycle Crunch
• Flank hold
• Situps
• Crunches
• Leg Raises
• Mountain Climber

Here is a great list of Abs Workout by Self.

Do 2 mins of cool down by stretching your shoulders, back, and legs.

Exercise Details

Barbell Shoulder Press – This exercise works the deltoids in your shoulders while using the chest and triceps as secondary muscles.  Stand upright with feet shoulder-width apart, grip the barbell slightly wider than shoulder-width, at the collarbone level. Push the barbell overhead till the elbows are fully extended, maintain a tight core, bring the barbell back to the initial position, and repeat the movement.

Beast Hold – As you rest on your knees, place both hands along shoulder lines. Engage your core and maintain shoulders, hips, knees, and toes in one line. Raise knee off the ground as you balance weight on your knees and toes.

Banded Upright Rows – This Movement helps you to build strong Delts and Traps. Start in a shoulder-width stance, the band close gripped in palms. Raise the band with arms, elbows pointing upwards then take the band to right under your chin and return to the initial position.

Banded Bent Over Reverse Fly – This movement focus on posterior delts and traps, it is great to improve strength, stability, endurance, and mobility. Start by placing your feet hip-width apart and hold the resistance band with rip right outside to thighs. Hinge from the hips, arms fully extended and neutral spine maintained. Stretch the resistance band with arms facing the ceiling and return to the initial potion.