To improve muscle endurance, try to keep minimum rest between each exercise within a superset.
Upper Extremity Push – Annabelle
Superset
x 2
UMT
Brazilian Push Up
reps
3-5 per side
intensity
7
Tempo
controlled
Rest
15s
reps
3-5 per side
intensity
7
Tempo
controlled
Rest
15s
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 3-5 per side | 7 RPE | Controlled | 15s (h:m:s) |
| 2 | 3-5 per side | 8 RPE | Controlled | 15s (h:m:s) |
Alternate legs on each rep. Try to reach to the written reps. If cannot, go for max.
LLT
Stability Ball DB Chest press
reps
15
load
light
Tempo
controlled
Rest
60s
reps
15
load
light
Tempo
controlled
Rest
60s
This exercise is focused on increasing stability of glutes of core (mainly) while improving strength of upper body. It is a great way to learn how to bench press while improving a while body stability.
Make sure to maintain hip engagement by pushing the floor down (you should feel the glutes engaging).
When pushing the dumbbells up, on the extension feel the pecs flexed and squeezed and on the bottom of movement, keep the elbows slightly in to protect the shoulders.
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 15 | Light | Controlled | 60s (h:m:s) |
| 2 | 15 | Light | Controlled | 60s (h:m:s) |
Imagine this is a passing movement. When Pushing up try to move quick and on the way down in a controlled way. As you reach to the bottom of the movement, quickly and powerfully push up (as you are passing a ball).