Warm Up
Foam Rolling Upper Back X 30 Seconds
Foam Rolling Lats X 30 Seconds per Side
Band Face Pulls X 15 Reps
Prayer Stretch X 30 Seconds per Side
PVC Arm Rotations X 10 Reps
Band Strict Press X 10 Reps
Strict Press
10 Minutes Of The Main Strength Movement To Build To Your First Working Weight
Sets X Reps: 3 Sets X 5/3/1+ Reps @ 75/85/95% Working Max
Coaching Notes: Warm Up With Progressively Heavier Sets Before The Working Sets For About 5 Minutes.
Accessories
Dumbbell Seated Press
Sets X Reps X Rest: 3 Sets X 10 Reps X 2 Minutes Rest
Coaching Notes: Keep The Weight Light To Moderate, Focus On A Large Range Of Motion.
Band Face Pulls
Sets X Reps X Rest: 3 Sets X 15 Reps X 1.5 Minutes Rest
Coaching Notes: Pull With The Upper Back And Read Delts Not The Biceps.
Single Arm Dumbbell Row
Sets X Reps X Rest: 3 Sets X 10 Reps Per Side X 2 Minute Rest
Coaching Notes: Keep A Rigid Core And Pull Through A Big Range Of Motion Leading Your Hands Towards Your Hips.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range Of Motion For Weight.
Scaling: If Needed, Scale To Dumbbell Overhead Press Or A Bench Press.