UPPER BODY DYNAMIC EFFORT
STRENGTH – 8 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.
MOVEMENT CIRCUIT 1 – 4 Rounds
60-90 seconds rest between circuits
- Incline DB Bench Press x 10-12 (Medium+)
- Reverse Grip Band Tricep Extension x 12-15
- High Band Chest Fly x 25
MOVEMENT CIRCUIT 2 – 3 Rounds
60-90 seconds rest between circuits
- Standing Alternating Hammer Curls x 10-12 (each side / Medium+)
- Seated DB Lateral Raises x 15 (Medium)
- Standing Underhand Band Row x 15
- DB Push Up with Alternating Knee Tuck x 10
Stand 2 DBs up and perform your push up on them. Between each push up perform a knee tuck (think mountain climber). Alternate sides after each push up.
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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