Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
45 sec Extended Plank
Upper Body: Tip: Strength Balance Progression For this training section, the skull crusher will be progressed in a few different ways. The exercise selection will change in a three-week cycle to create some variety in the muscles of the...
Lower Body: Tip: Strength Intensity 2 Progression In this training section, you have explored three variations of single-leg work. We are now going back to week 1 to improve upon that stimulus. To improve upon this stimulus, increase the weight...
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...