Upper 1
uap-off-season-2
A1. Push Press
- Use momentum from the hips to help you press more than you otherwise would.
- The bar starts resting high on your chest. Grip slightly wider than shoulder width.
- Dip into about a quarter squat and as you stand push the weight overhead.
- Legs should be straight at the end of the movement and arms should be locked out.
- Lower the weight in a controlled fashion back to the starting position.
A2. Supine Grip Pull-up
- Pause at the top
- Do not pull your elbows behind your torso. Even with the torso is good.
B1. Alternating Iso Hold DB Bench
- Hold one dumbbell as you press the other.
- Keep tention in the pectoral of the side you are holding.
B2. 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.
End this Workout with Core Circuit 1