Upper
uap-in-season-3

A1. Flat DB Bench with Iso Hold

Reps with non-dominant arm first. Opposite arm holds at the 1/2 rep position until all reps are complete. Then rep with dominant arm while non-dominant arms holds the 1/2 rep postion.

A2. Lying Medicine Ball Toss

Keep shoulders retracted
Like a basketball chest pass.
If you do not have a partner, you can throw a med ball against the wall. For best results, use a ball that bounces back so you get the eccentric portion of exercise.

A3. 1 & 1/4 Inverse Row

Quarter rep at the top
Get your chest to the bar for full shoulder retraction
Feet can be elevated on a box or bench
To make it easier, have feet on the floor with legs straight
To make it even easier, bend the legs with feet on the floor

B1. Curl to Press

Curl the dumbbells until elbows are in front of you
From this position press overhead as you rotate from palms facing toward you, to palms facing away.

B2. Paused DB Row

Keep shoulders parallel to the floor.
Bring the weight up to parallel with your torso and hold for two counts.

C1. RRR Press

Retract, Row, Rotate, Press
Retract the shoulders at the beginning of each rep.
Each part of retract, row, rotate, press should be a distincts movement.
During the press, the arms should be parallel to the torso. Don't let them drop.

C2. Plate Drop

Keep shoulders retracted
Drop and catch the weight as quickly as possible.
Do not throw the weight up.