Warm Up
Dynamic Stretching:
30 seconds foam roll upper back
30 seconds foam roll lats per side
30 seconds arm circles
30 seconds thread the needle
30 seconds push up to downward dog
Movement Prep:
10-15 minutes of the main strength movement to build to your first working weight
Bench Press
Sets X Reps: Build to a Heavy Set of 2 Reps.
Coaching Notes: Warm Up With Progressively Heavier Sets Doing 1-5 Reps Before the Working Sets.
Accessories
Movement: Spoto Press
Sets X Reps X Rest: 3 Sets X 8 Reps X 1.5 Minutes Rest
Coaching Notes: Keep the Weight Light to Moderate, Focus on Control..
Movement: Single Arm Dumbbell Row
Sets X Reps X Rest: 3 Sets X 8 Reps per Side X 1.5 Minutes Rest
Coaching Notes: Fully Extend the Arm Until You Feel a Light Stretch in the Upper Back Without Rotating Your Torso.
Movement: Dumbbell Skull Crusher
Sets X Reps X Rest: 3 Sets X 12 Reps X 1 Minute Rest
Coaching Notes: This Is a Light Weight Exercise. Focus On a Slow Controlled Eccentric.
Coaching Notes:
Form: Prioritize Form, Don’t Sacrifice Range of Motion for Weight.
Scaling: If Needed, Scale Bench Press to Dumbbell Bench Press or a Close Grip Bench Press. if You Do Not Have a 1 Rep Max or Working Max to Work Off of You Can Build Weight by Feel Until You Get to a Weight That Feels Like You Can Only Do 1-3 Reps.