Shawn Francis

For over a decade Shawn Francis has been providing custom solutions for clients ranging from professional hockey players looking to improve their conditioning, to senior citizens looking to improve functional strength and mobility. More info

(902) 394-2797


Thursday (Workout3)

Thursday (Workout3)

Block A x 2 sets 

  1. SL Hip lift x 6 EA
  2. DB EXT rotation X6

Block B X 2-4 sets 

  1. Deadlift x 8
  2. In-line lift w/bandX8
  3. Ball ext x 5 

Block C x 2-4 sets 

  1. RFE Split squat x 5 EA
  2. Step up Jump  x 5 EA
  3. Bird Dog  DB row x 10 EA

Block D x 2-4 sets

  1. DB SLDL x 8 EA
  2. Push up feet elevated x 8-12
  3. Side plank dips x 10
  4. DB tricep ext on ball x 12 

Conditioning walk or run for 15-20 mins