Upper 2
uap-off-season-4

A. Clap Pushups

do as many pushups as possible. be explosive! don't pace yourself, go fast.

B1. One Arm Semi-supinated grip Incline DB Bench

Hold a dumbbell only in one hand while performing this exercise.
Engage the core to resist rotation.

B2. Prone Flat Elbow Out DB Rows

Think about squeezing your shoulder blades together at the top (retract the shoulders)

B1. Stability Ball Incline Db Fly

Shoulders on stability ball
Drop hips to create an incline
Keep spine neutral, core engaged

C2. Bow and Arrow

if you imagine an archer, you will naturally do this exercise correctly
stand up tall
keep the elbow of the pulling arm up
squeeze the shoulder blades together during the iso hold

C3. Cuban to Press

Avoid shrugging the weight
This should be done in one fluid movement
Keep shoulders back but avoid flaring the ribcage