Upper Body:
Strength Balance Progression
Each week, expect a slightly different stimulus as the bicep and upper trap exercises will change often. One overlooked benefit of this combination is that the bicep works in a lengthened position in the carry and shrug.
Station 1: 10 min
Max pronated Pull ups in 10 minutes.
Beat your record every week. If you plan to use resistance band, keep the same type of band for the entire cycle. the progression here is to try to achieve a higher number of reps every week
Station 2: 10 min
8 working sets (4 sets/side)
1) 8 Single Arm Dumbbell Row Right
2) 8 Single Arm Dumbbell Row Left
- Working Set 1 – 8 reps/side – RPE 7
- Working Set 2 – 8 reps/side – same weight as set 1
- Working Set 3 – 8 reps/side – same weight as set 1
- Working Set 4 – Max unbroken reps/side at Set 1 weight
Station 3: 10 min
EMOM
12 dual db bicep Curl
rest 10 sec
15 seated Dumbbell Shrugs
Station 4: 10 min
3 rounds
1) 60 sec Superman Hold
2) 30sec/side Dumbbell Side Bends+ 1min intense cardio