Core and Upper – Stability, Strength

Horizontal Loading
ULT
Stability Ball Plank, Feet Elevated
time 30s
intensity
Hold
Rest 30s
Set Time Intensity Hold Rest
1 30s h:m:s RPE h:m:s 30s (h:m:s)
2 30s h:m:s RPE h:m:s 30s (h:m:s)
3 30s h:m:s RPE h:m:s 30s (h:m:s)
LLT
Stability Ball SA Overhead Shoulder Press
reps 8 each side
intensity
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 8 each side RPE Controlled 30s (h:m:s)
2 8 each side RPE Controlled 30s (h:m:s)
3 8 each side RPE Controlled 30s (h:m:s)
LLT
Seated Row – Single Arm, Cable
reps 8 each side
intensity
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 8 each side RPE Controlled 30s (h:m:s)
2 8 each side RPE Controlled 30s (h:m:s)
3 8 each side RPE Controlled 30s (h:m:s)
LLT
Machine Flies
reps 8
intensity
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 8 RPE Controlled 30s (h:m:s)
2 8 RPE Controlled 30s (h:m:s)
LMT
Cable Woodchopper
reps 12 each side
intensity
Tempo controlled
Rest 30s
Cable Woodchopper
Set Reps Intensity Tempo Rest
1 12 each side RPE Controlled 30s (h:m:s)
2 12 each side RPE Controlled 30s (h:m:s)
3 12 each side RPE Controlled 30s (h:m:s)

seated cable