WORKOUT
15-Minute Upper Body Workout
A focused upper body strength session with bench press, reverse rows, and rotator cuff strengthening — following a Zone 2 cardio warm-up and upper body mobility prep.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio | 5 minutes, Zone 2 (60-70% HR max) | Zone 2 (*60-70% heart rate max) | Zone 1 (*50-60% heart rate max) | Preferably bike or rower |
01 Cardio
5 minutes, Zone 2 (60-70% HR max)
Progression Zone 2 (*60-70% heart rate max)
Modification Zone 1 (*50-60% heart rate max) | Preferably bike or rower
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Pec Minor Lacrosse Ball Stretch | 1 × 30 seconds each side | Lean side to be stretched into wall, lacrosse ball between shoulder & wall | Lower arm position |
| 02 | Serratus Push Up Plus | 30 reps | Push-up position | Perform on wall standing |
| 03 | Shoulder Modified Prone Cobra | 10 seconds × 5 times (perform up to 10×) | N/A | N/A |
1 × 30 seconds each side
Progression Lean side to be stretched into wall, lacrosse ball between shoulder & wall
Modification Lower arm position
10 seconds × 5 times (perform up to 10×)
Progression N/A
Modification N/A
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Bench Press | 3 sets of 6-12 (alternate sets with reverse row, limited rest) | Increase weight/Pause | Bench block/Dumbbells |
| 02 | Reverse Row | 3 sets of 6-12 (alternate with bench press, limited rest) | Increase weight/Pause | Use TRK straps |
| 03 | Shoulder Rotator Cuff ER Strengthening | 1 set of 6-12 each arm | Increase tension on band | Decrease tension on band |
01 Bench Press
3 sets of 6-12 (alternate sets with reverse row, limited rest)
Progression Increase weight/Pause
Modification Bench block/Dumbbells
02 Reverse Row
3 sets of 6-12 (alternate with bench press, limited rest)
Progression Increase weight/Pause
Modification Use TRK straps
1 set of 6-12 each arm
Progression Increase tension on band
Modification Decrease tension on band
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Thoracic Spine Foam Rolling | 30 sec each zone + stretch: mid-upper thoracic, low-mid thoracic, extension stretch | N/A | Use Styrofoam or softer foam roller |
| 02 | Shoulder Sleeper Stretch Lacrosse Ball | 1 × 30 seconds each arm | N/A | Lower arm position |
30 sec each zone + stretch: mid-upper thoracic, low-mid thoracic, extension stretch
Progression N/A
Modification Use Styrofoam or softer foam roller
1 × 30 seconds each arm
Progression N/A
Modification Lower arm position
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.