UPPER BODY DYNAMIC EFFORT
STRENGTH – 9 Sets
Every Minute on the Minute (EMOM)
- Speed Bench Press x 3 (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. Change grip every 3 sets – Close, Medium, Wide.
MOVEMENT CIRCUIT 1 – 4 Rounds
2-3 minutes rest between circuits
- Incline DB Bench Press x 8 (Heavy)
- Inverted Row x 8
MOVEMENT CIRCUIT 2 – 3 Rounds
60-90 seconds rest between circuits
- BB Curl 21s x 21 (Medium)
7 reps at 1/4 range of motion (ROM), 7 reps 1/2 ROM, 7 reps full ROM - Split Stance KB Rows x 10 (each side, Medium+)
- Push Ups on KBs x 12-15
- Straight Leg Raises Against Band x 10
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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