Today’s warm-up is focused on pre-hab exercises for the upper body. Like the lower body, we want to make sure we are getting everything moving through a full range of motion and also in all 3 planes of motion.
The training has some heavy pressing and pulling and finishes with a lot of lateral and rotational control core exercises in the single-arm push press and side plank band row.

3 rounds, for quality:
10 alternating thoracic bridge
10 reps per side, diagonal band pull-a-part
3 reps per side, Turkish get-up

3 sets, heavy across:
6-8 dumbbell bench press
AMRAP strict pull-ups
90-second rest between sets

3 sets, heavy across:
10 reps per arm, single-arm dumbbell push press
10 reps heavy barbell bent over row
60-seconds rest between sets

5 rounds, for quality:
30-seconds per side, side-plank band row
30-seconds rest between sides

Posted by Jeremy Meredith

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