WORKOUT
Upper Body 1
An upper body strength session focused on pressing, pulling, and shoulder stability. 3 sets of 6–12 per exercise.
WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio — Rower or Assault Bike | 5 min | Zone 2 (60–70% heart rate max) | Zone 1 (50–60% heart rate max) |
5 min
Progression Zone 2 (60–70% heart rate max)
Modification Zone 1 (50–60% heart rate max)
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Shoulder Prayer Stretch on Wall | 10x | Add lift-off | Decrease range |
| 02 | Serratus Push Up Plus | 30x | Push-up position | Perform on wall standing |
| 03 | Pec Minor Lacrosse Ball Stretch | 1 x 30 sec | Lean side into wall with lacrosse ball | Lower arm position |
| 04 | Shoulder Modified Prone Cobra | 10 sec x 5 (up to 10x) | — | — |
01 Shoulder Prayer Stretch on Wall
10x
Progression Add lift-off
Modification Decrease range
1 x 30 sec
Progression Lean side into wall with lacrosse ball
Modification Lower arm position
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Bench Press | 3 sets of 6–12 | Increase weight, pause at bottom | Bench block or dumbbells |
| 02 | Reverse Row | 2 sets of 6–12 | Weighted vest | TRX straps |
| 03 | Tall Kneel Lat Pull Down | 3 sets of 6–12 | Increase weight, pause | Perform in 1/2 kneel |
| 04 | 1/2 Kneel Landmine Overhead Press | 3 sets of 6–12 | Increase weight | Decrease weight |
| 05 | Shoulder Rotator Cuff ER Strengthening | 3 sets of 6–12 | Increase band tension | Decrease band tension |
01 Bench Press
3 sets of 6–12
Progression Increase weight, pause at bottom
Modification Bench block or dumbbells
02 Reverse Row
2 sets of 6–12
Progression Weighted vest
Modification TRX straps
3 sets of 6–12
Progression Increase weight, pause
Modification Perform in 1/2 kneel
04 1/2 Kneel Landmine Overhead Press
3 sets of 6–12
Progression Increase weight
Modification Decrease weight
3 sets of 6–12
Progression Increase band tension
Modification Decrease band tension
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Shoulder Sleeper Stretch | 1 x 30 sec | — | Lower arm position or remove lacrosse ball |
| 02 | Shoulder Over Unders | 10x each way | Perform in 1/2 kneel | — |
| 03 | Thoracic Spine Foam Rolling | 10x upper, 10x mid | Deep tissue GRID roller | Softer foam roller |
02 Shoulder Over Unders
10x each way
Progression Perform in 1/2 kneel
10x upper, 10x mid
Progression Deep tissue GRID roller
Modification Softer foam roller
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.