Upper 2
uap-off-season-5

A1. Low Incline Paused DB Row

really squeeze your shoulder blades together at the top as you hold for 2 counts

A2. 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.

B1. Side Plank Cable Row

Start in a side plank position facing a cable column.
Maintain the side plank position as you pull the weight.
Squeeze your shoulder blades together and hold.

B2. Rotational Push Ups

Maintain perfect plank position throuhgout the movement
Use weights light enough that you can keep arms straight during rotation
Add a quarter rep at the bottom of the pushup to increase difficulty

B3. Front Plate Drop

drop and catch the weight.