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


Workout 3 (Thursday)

Workout 3 (Thursday)

Block A x 2 sets 

1.DB Ext rotation x 6 E/A

2.SL/RDL Reach x 6 E/A

Block B x 2-4 sets

1.DB walking lunge(Forward) hammer curl to OH press (Reverse walking) 3 E/A

2.Side plank w/dip x 8 E/A

3.Stretch x 15 sec hold 

Block C x 2-4 sets

1.DB fly w/hollow hold x 10

2.DB Lateral lunge x 6 E/A

3.Plank leg ext x 6 E/A

Block D x 2-4 sets 

1.S/A S/L DB row x 10 E/A

2.Quick feet run x 20 seconds 

3.Toe touches x 10 E/A

4.High knee sprints x 20 seconds