1. Upper Body – Push/pull – Giant set- Muscle and Movement

Giant Set x 2
LLT
Stability Ball DB prone cobra row
reps 15
load light
Tempo controlled
Rest 15s
This is a fundamental movement to teach clients how to use the upper back muscles and engage core at the same time. The purpose is to keep the core engaged, activate the upper back while maintaining a natural curve of the lower back (keeping it straight). The closer the ball is to the hip the more the core is challenged. The further away the ball is for the hip, the more upper back strength and lats are involved as we can pull more weight.
Set Reps Load Tempo Rest
1 15 Light Controlled 15s (h:m:s)
2 15 Light Controlled 15s (h:m:s)
LMT
SB 1-Arm DB press with rotation
reps 10 per side
load light
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 per side Light Controlled 15s (h:m:s)
2 10 per side Light Controlled 15s (h:m:s)
ULT
Kneeling Pushups with variations
reps 15
intensity 8
Tempo controlled
Rest 15s
Set Reps Intensity Tempo Rest
1 15 8 RPE Controlled 15s (h:m:s)
2 15 8 RPE Controlled 15s (h:m:s)
LMT
1.5 MB Halo
reps 10 per side
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 10 per side Light Controlled 60s (h:m:s)
2 10 per side Light Controlled 60s (h:m:s)