SINGLE PLATE WORKOUT
Because sometimes you don’t feel like changing plates, or moving to different machines. Because sometimes you want to laugh at me as I attempt to make you cry in new and entertaining ways.
The following workout is be performed two times per week for 2 – 3 rounds.
All exercises should be one second on the exertion phase, two seconds for the negative phase.
Always warm up. Do one quick round of these four exercises using a lighter plate to loosen up the shoulders. They are a very complex joint and need to be taken care of.
FRONT PLATE RAISE
Hold the plate from the sides lowered in front of your body. Raise the plate above your head without bending your arms. Keep your elbows extended. 10 reps.
PLATE TRUCK DRIVER
Hold the plate from the sides in front of your body with your elbows extended like the plate is a steering wheel. Twist the plate from one side to the other. 20 turns.
PLATE TRICEP PRESS
Hold the plate overhead from the sides. Lower the plate behind the head, keeping your elbows high. Raise the plate back overhead, extending the elbows. 12 reps.
PLATE HIGH PULL
Hold the plate from the top and lowered in front of your body. Pull the plate up to chin height by raising your elbows higher than your hands. 15 reps
PLATE HIP TWISTER
Hold the plate from the sides in front of the body with elbows at 90 degrees. Twist the chest and shoulders to one side while bringing the knee on that side forward. Quickly reverse the direction and switch the position of your feet. 40 twists.
MARCH TOWARDS FULL BODY STRENGTH
This next series will increase grip, arms, shoulders, core, legs and feet as well as improve flexibility of your shoulders, core and hips. They will also improve balance and coordination.
PRESS AND STEP
Stand with your feet shoulder width apart in a semi-squat and plate held at chest height with your elbows at your sides. Then, while keeping your head at the same level, simultaneously step to your left while pressing the plate forward. Hold for 1 second, then move the other foot in. Continue in the same direction if you have room, or step the other direction if you do not. 20 steps and presses
RAISE AND STEP
Begin standing with your feet together and the plate held at the shins with your arms extended, elbows outside the knees. While keeping your head at the same height, simultaneously step your left foot out wide while raising the plate overhead. Hold for 1 second then move the other foot sideways to return to the original position. Continue in the same direction if you have space, or back the other direction if you do not. 20 steps and raises
FRONT WALK LUNGE
Begin standing with the plate cradled at chest height. Step forward with one foot and lower the back knee until it almost touches the floor. Hold for 1 second. Step back to the original position. Lunge forward with the other leg. 10 steps on each leg
FRONT LUNGE AND TWIST
Begin standing with the plate held in the hands at the chest, elbows 90 degrees and close to the sides. Step forward with one foot and lower the back knee until it almost touches the floor. Twist the shoulders and plate in the direction of the front leg. Hold for 1 second. Step back to the original position. Then lunge forward with the other leg and twist in that direction. 10 steps and twists on each leg
It’s imperative to stretch after every workout. Please take some time to care for your body and let me know how you found the workout in the comments below.
So how’s your shoulder doing? Are you able to do the plate raises?
I can do this with a 10 lb plate right now. My goal is to get back to a 45 lb plate. Third physio treatment just passed on Saturday and there has been marked improvement. Still a lot of work ahead to full recovery.
Good to hear. I’m still recovering from the broken finger, and was told by the doctor to avoid rigorous activity until the 6 week mark, which is next week. I’m looking forward to getting back to the gym. I’m going to start this week with some light activity. Last week I went in, did some cardio on the spin bikes (I don’t understand spin bikes), did an ab set, and then lifted 5lb weights through a series of exercises; it was tough on the hand.
Maybe next time you’ll think twice before giving me the finger.
Did we lose Roc somewhere ?
No. I’m here. Lots of bad stuff lately is all. I’ll be posting tomorrow.