WEEK 5 / DAY 3
Upper Body Plyos
⏲ 40-50 min
WARM-UP
↻ 1 Set
No Rest
x10 Scapular Rotations Each Direction
x10 Scapular Retractions and Protractions
x20 Crab Reaches
Alternating
warm-up #2
↻ 1 Set
No Rest
x1 Dynamic Core Matrix
Perform 6 reps on each exercise on each side when applicable: High Plank Shoulder Taps, Side Plank Knee Drive and Leg Raise, Flying Plank, Hollow Body Rock, Glute Bridge Walkout
x6 Bent Over Scarecrows
To modify: Perform standing upright
x1:00 Reverse Snow Angels
Strength & Power Contrasting #1
↻ 4 Sets
0:20 Rest Between Drills
1:30 Rest Between Sets
x5-8 Explosive Push-Ups
To modify: Perform on knees
x8 Hand Release Push-up
To modify: perform a bench or floor press if you have weights
Strength & Power Contrasting #2
↻ 4 Sets
1:00 Rest Between Sets
x10 Single Arm Lawnmower Row Each Arm
To modify: use heavy weights or bands
x20 Step Pack Power Pull Each Arm
Strength & Power Contrasting #3
↻ 4 Sets
1:00 Rest Between Sets
x5 3-Way Shoulder Press
1 rep = 1 center + 1 rotating press each direction
x20 "Push" Presses
To modify: use bands or DBs
arms
↻ 2 Sets
No Rest Between Sets
x12 Plank Tricep Extensions
Elevated
x12 Bodyweight Bicep Curl Each Arm
core finisher
↻ 2 Sets
No Rest Between Sets
x8 Single Leg Sit-Up Twist Each Side
Perform reps on one side. 2 second lower each rep
x12 High Plank Walkouts
x16 Leg Raises
COOL DOWN
↻ 1 Set
x10 Scapular Retractions and Protractions
x10 Scapular Rotations Each Direction
x10 Laying Shoulder Sweeps Each Arm
x10 Kneeling Overhead Reach to Side Bends
x0:30 Overhead Thoracic Spine Mobility
=