WORKOUT
Upper Body With Tabata HIIT
Upper body strength session with Assault Bike or Rower Tabata finisher. 3 sets of 6–12 per exercise. Tabata: 8 rounds, 20 sec ON / 10 sec rest.
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) | — | — |
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 | 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 |
| 06 | Assault Bike or Rower — Tabata | Tabata: 8 total reps, 20 sec ON / 10 sec rest | Perform 1-min light warm-up and cool down | Full rest or slow movement during rest |
01 Bench Press
3 sets of 6–12
Progression Increase weight, pause
Modification Bench block or dumbbells
3 sets of 6–12
Progression Increase weight, pause
Modification Perform in 1/2 kneel
3 sets of 6–12
Progression Increase weight
Modification Decrease weight
3 sets of 6–12
Progression Increase band tension
Modification Decrease band tension
Tabata: 8 total reps, 20 sec ON / 10 sec rest
Progression Perform 1-min light warm-up and cool down
Modification Full rest or slow movement during rest
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Shoulder Sleeper Stretch | 1 x 30 sec | — | Lower arm position |
| 02 | Shoulder Over Unders | 10x each arm, no holds | Add hold | — |
| 03 | Thoracic Spine Foam Rolling | 30 sec each zone (mid-upper, low-mid, extension stretch) | — | Styrofoam or softer foam roller |
30 sec each zone (mid-upper, low-mid, extension stretch)
Modification Styrofoam or 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.