Tom Morris Program 1 - November 2023
WORKOUT 1 - Push
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Shoulder External Rotation - Seated, band assisted, elbow resting on knee. 2 sets of 30sec holds each arm
Wrist Warm-Up - 3-5 minutes, get them warmed up!
STRENGTH
Support Hold - 4 sets of 15 sec. 1 min rest between sets
Flies - Body as horizontal as possible. slow and controlled reps. 4 sets of 10 reps
Dips - 4 sets of 8 reps. Small pause at the top after every rep
HYPERTROPHY
Push-Ups - Hands placed wider, no forward lean, close to max reps. Super-set with Forearm Plank - 1min hold - 3 sets
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 1 min hold on last rep
WORKOUT 2 - Lower Body Strength And Mobility
WARM UP
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Single Leg Bridges - Heel elevated on chair/box - 3 sets of 12 reps each leg
Banded Reverse Squats - 2 sets of 15 reps each leg, hold last rep in for 10sec. Make it challenging!
Skipping / Jumping on the spot - 5 mins
STRENGTH
Pistol Squats - band assisted, elevate heel if needed. 10 reps each each leg - 4 sets
Side Lunges - super wide stance, lunge as deep as comfortably possible. Steady tempo - 5 reps on each side - 4 sets
HYPERTROPHY
Kneeling Lean-Backs - 3 sets of 8 reps, band assisted
Hamstring Curls - 3 sets of 15 reps
CORE BUSTER
Take your pick of one class to practise! CLASS 1 - CLASS 2 - CLASS 3 - CLASS 4
WORKOUT 3 - Pull
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Shoulder Warm Up - 2 sets of 30 reps, 1 set front raise, 1 set lateral raise
Shoulder External Rotation - Seated, band assisted, elbow resting on knee. 2 sets of 30sec holds each arm
STRENGTH
Pull-Ups - 4 sets of 10 reps
Rows - 4 sets of 10 reps. Feet slightly raised
Bicep Curls - 3 sets of 8 reps each arm. Make it hard!
HYPERTROPHY
Face Huggers - 2 sets of 15 reps - small pause with each rep. Really focus on the squeeze at back of shoulders
Banded Pull-Aparts - 2 sets of 15 reps. Only a small bend in the elbows.
COOL DOWN
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
Banded Pancake - 15 reps with 1 min hold on last rep
WORKOUT 4 - Mobility, Core And Body Maintenence
WARM UP
Passive Hang - 3 sets of 1 minute. Add some Scapula Pull-ups for the last 20 secs of each round
Yogi Squat - Accumulate 5 minutes in a Yogi squat in as few sets as possible. Hold light weights to assist.
Banded Shoulder dislocates - 10 slow reps. Pause at max stretch for 50 pulses
CORE
L sit - Max hold for time (time it on phone) - 2 sets
Pick a class to practise! Core Activation (18min) - Heavy Landing (21min)
Band Assisted Bow - Hold for 5 deep, slow breaths - 2 sets. Be gentle and don’t push into any pain.
HIP MOBILITY
Yogi Squat Hip Rotations - 2 min straight, slow and steady tempo from side to side.
Straddle Jefferson Curls - 10 slow reps with 1 min hold on last rep. Hold dumbells and stand each foot on seperate boxes
Couch Stretch - 5 reps forwards and backwards with hips then hold with hips/back against the wall for 1 min. 2 sets each side
ADDITIONAL WORK
BREATHWORK
Oxygen Table and Co2 Table ( beginner / intermediate / experienced ) - Practise every week. Start now and you’ll be a weapon by Hawaii
Preparing For Hold Downs - Great workout for Hawaii fitness
Practise one Vinyasa class a week for the month!
Explore any of the Immersive Breathwork classes