UPPER BODY PUSH/PULL (DYNAMIC EFFORT)
WORKOUT
Strength
- Speed Push Press 8 x 3 EMOM (Medium/Banded)
Every minute on the minute do 3 reps.
Medium weight should be about 50% of your 1RM (rep max) and banded. If bands are not available, use 75% of your 1RM.
Movement Circuit A – 4 Rounds
30-60 seconds REST in between rounds
- Close Grip DB Squeeze Press x 10-12 (medium+)
- Split Stance DB RDL with Row x 8-10 (each side / medium+)
- High Band Chest Fly x 25
Movement Circuit B – 3 Rounds
30-60 seconds REST in between rounds
- Standing Alternating Hammer Curls x 10-12 (each side / Medium+)
- Seated DB Lateral Raises x 15 (Medium)
- Seated Band Row x 25
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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