Chest Day Activation

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Begin by loosening tight tissue with a lacrosse ball pec release and engaging your core stability through band resisted dead bugs. Follow this immediately with resistance band pushes to groove your pressing mechanics and plyometric band push-up and releases to prime your nervous system for explosive power.

LAR ULT
Pec Release with Lacrosse Ball [MS]
time 30
Set Time
1 30 h:m:s

30 seconds, each side of the pectoral muscle.

ULT
Band Resisted Dead Bug
time 30
Loop a resistance band around a stable object above your head (around chin height while lying down). Lie on your back, grab both ends of the band, and press it directly over your shoulders (arms extended and locked out). While engaging the lower abs hold the band over your shoulders to force anterior core engagement thus preventing rib flare.
Set Time
1 30 h:m:s

Hold against the tension of the resistance band for 30 seconds.

LLT
Resistance Band Push [DF]
reps 10
Set Reps
1 10
LLT
Plyometric Band Push-Up & Release
reps 10
Anchor a medium Resistance Band to a solid object.
Set Reps
1 10