WEEK 6 / DAY 3
Upper Body Plyos
⏲ 45-55 min | 💪 TBD
WARM-UP #1
↻ 1 Set
No Rest
x10 Scapular Rotations Each Direction
x20 Scapular Retractions and Protractions
x20 Thoracic Spine Bridge
Alternating
warm-up #2
↻ 1 Set
No Rest
x4 Single Arm Planks
Alternating. Hold each for x0:20s. Rest as needed between reps. To modify: widen feet or perform on knees, but you got this.
x1:00 Reverse Snow Angels
x1:00 Half Kneeling Reverse Fly
Strength & Power Contrasting #1
↻ 3 Sets
0:20 Rest Between Drills
1:30 Rest Between Sets
x6-8 Explosive Push-Ups
To modify: Perform on knees
x10 Walking Plank Push-Ups
5 each direction. To modify: wrap a band around forearms
x8 Hand Elevated Explosive Push-Ups
To modify down: elevate hands on a higher surface
x10 Single Leg Bridge w. Single Arm Press Each Side
Hold top of bridge with left leg and press with right (opposites). Repeat on opposite leg and arm. To modify: use a moderate to heavy weight.
Strength & Power Contrasting #2
↻ 3 Sets
Rest Between Drills as Needed
x8 Judo Push-Up
To modify up: rest feet on an elevated surface
x20 Push Presses
To modify: use bands or DBs
x12 Reverse Lunge to Shoulder Press
Alternating legs. Hold strong at each bottom position
x20 Lateral Walking Bear Plank
10 steps each direction
Strength & Power Contrasting #3
↻ 3 Sets
Rest Between Drills as Needed
x8 Single Arm Lawnmower Rows Each Arm
To modify: use moderate to heavy weights or household objects
x10 Step Back Pull to Side Step Pull Each Side
To modify: use a band or light weights or household objects
x10 Bent Over Isometric Rows Each Arm
To modify: use moderate to heavy weights or household objects
x20 Pogo Hop Pulls
To modify: use a band or light weights or household objects
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