Warm Up
Dynamic Stretching:
30 Seconds Foam Roll Upper Back
30 Seconds Foam Roll Lats per Side
30 Seconds Band Face Pull
30 Seconds Prayer Stretch
30 Seconds Pvc Arm Rotations
30 Seconds Band Strict Press
Movement Prep:
10-15 minutes of the main strength movement to build to your first working weight
Strict Press
Movement: Strict Overhead Press
Sets X Reps:
Set 1: 4 Reps @ 85% 1 Rep Max / Rest 2 Minutes
Set 2: 6 Reps @ 75% 1 Rep Max / Rest 2 Minutes
Set 3: 8 Reps @ 65% 1 Rep Max / Rest 2 Minutes
Coaching Notes: This Is a Reverse Pyramid You Will Do Your Hardest Set First Then Some Back off Sets. Don’t Skip on the Warm Up, Build to Your Heavy Weight, Don’t Just Jump Right to It.
Accessories
Movement: 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.
Movement: 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..
Movement: 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. 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.