Upper
uap-pre-season-3

A1. Squat Jumps

Use no more than 25% of your bodyweight on the bar
Maintain a neutral spine
Keep the bar in contact with your back (it should not bounce)
Minimize ground contact time as you explode up as high as possible.

B1. One Arm Incline DB Press

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

B2. Prone Inertia Flat Elbow Out Row

Initiate the motion from a full stop with weights on the floor
Full retraction of shoulders at the top

C1. Stability Ball Incline DB Fly

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

C2. One Arm Standing Cable Row

Stand in a quarter squat position.
Do all reps on one side, then the other.
Engage the core to resist rotation.

C3. 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.