WORKOUT
Upper Body Workout with Aerobic Tabata
Upper body strength session with barbell row variation and Aerobic Tabata finisher on Assault Bike or Rower. 3 sets of 6–12 per exercise.
PREPARATION
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Shoulder Prayer Stretch on Wall | x 10 | Add lift-off | Decrease range |
| 02 | Cross Body Shoulder Stretch | 1 x 30 sec | Lean side into wall, lacrosse ball between shoulder and wall | Lower arm position |
| 03 | Serratus Push Up Plus | 30x | Push-up position | Perform on wall standing |
| 04 | Shoulder Modified Prone Cobra | 10 sec x 5 (up to 10x) | — | — |
01 Shoulder Prayer Stretch on Wall
x 10
Progression Add lift-off
Modification Decrease range
1 x 30 sec
Progression Lean side into wall, lacrosse ball between shoulder and wall
Modification Lower arm position
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Bench Press | 3 sets of 6–12 | Increase weight, pause | Bench block |
| 02 | Barbell Bent Over Row | 4 sets of 6–12 (2 underhand / 2 overhand) | Increase weight | Reverse Row |
| 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 | Bent Over IYT | 3 sets of 6 I, Y, T | Increase weight | Lie on bench |
| 06 | Assault Bike or Rower — Aerobic Tabata | Tabata: 8 total reps, 20 sec ON / 10 sec rest | Perform 1-min light warm-up and cool down | N/A |
01 Bench Press
3 sets of 6–12
Progression Increase weight, pause
Modification Bench block
4 sets of 6–12 (2 underhand / 2 overhand)
Progression Increase weight
Modification Reverse Row
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
Tabata: 8 total reps, 20 sec ON / 10 sec rest
Progression Perform 1-min light warm-up and cool down
Modification N/A
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Thoracic Spine Foam Rolling | 30 sec each zone + stretch | — | Styrofoam or softer foam roller |
| 02 | Shoulder Over Unders | 10x each arm, no holds | Add hold | — |
| 03 | Hands Clasped Behind Back | Per protocol | — | — |
| 04 | Shoulder Sleeper Stretch — Lacrosse Ball | 1 x 30 sec | — | Lower arm position |
| 05 | Pec Minor Lacrosse Ball Stretch | 1 x 30 sec | — | Use softer ball |
30 sec each zone + stretch
Modification Styrofoam or softer foam roller
02 Shoulder Over Unders
10x each arm, no holds
Progression Add hold
03 Hands Clasped Behind Back
Per protocol
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.