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

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Workout 1 (Monday)

Workout 1 (Monday)

Block A x 2 sets 

  1. Mini band wall walk x 5 EA
  2. S/ball Hip lift x 10 
  3. In-outs- x 15 seconds 

Block B x 2-4 sets

  1. DB split jerk x 6 EA
  2. Bear stance row x 6 EA

3.   ALT leg lowers x 6 EA

Block C x 2-4 sets 

  1. DB Chest press w/ hip lift x 12 
  2. Walking lunge pass through x 6 EA
  3. Pike toe touch x 5 EA

Block D x 2-4 sets 

  1. SL RDL x 8 EA
  2. V-sit Front DB raise x 12 
  3. Sprint w/back pedal x 20 secs
  4. Plank reach outs x 5 each 
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