Upper Body Push and Pull:
Tip: SPIDER CURLS FOR ELBOW HEALTH
One long-standing knowledge point in strength and conditioning research is the following: “Joints are generally healthier when they move through full range of motion more frequently.” The elbow joint bends and straightens but can rotate inward and outward (called pronation and supination). The Spider Curl often finds its way into PERSIST to move and strengthen the elbow joint through its true full range of motion.
Station 1: 10 min
4 sets
10reps Alternating Low Incline Dumbbell Bench Press
Station 2: 10 min
3 sets
1) Tall Kneeling Landmine Press Right then Left; 6
2) DB Chainsaw Right then Left; 10
Station 3: 10 min
4-5 working sets
1) Incline Spider Curl; 12 reps
2) DB Lateral Raise
Station 4: 10 min
4 sets
1) Banded Tricep Pushdown 12-20 reps
– directly into
2) Dual KB or DB Rack Carry; 30 meters