This upper body session is the second workout for the weeks program. It will compliment Day 1 low chain focus and prepare for the final workday's total body theme.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Getting schwifty on some upper body today? Then you'll most definitely want to bookend your working sets with this movement series.

You're only as good as your recovery so put that in your back pocket.

Trainerflip's High Chain Warm Up/ Cool Down
Tri-Set x 1

Getting schwifty on some upper body today? Then you'll most definitely want to bookend your working sets with this movement series.

You're only as good as your recovery so put that in your back pocket.

ULT
Windmills

reps 10 each direction

intensity 5/10

Tempo fast

Rest none

Spin those arms and use momentum to generate heat and length in the tissues of the shoulders.

Set	Reps	Intensity	Tempo	Rest
1	10 each direction	5/10 RPE	Fast	none (h:m:s)

UMT
Washing Machine

reps 10 each direction

intensity 5/10

Tempo fast

Rest none

Generate a twist and throw those arms around. This will open up the anterior musculature as well twist the spine, hips and legs. Adding rotation into your warm up ensures the tissues are ready to move.

Set	Reps	Intensity	Tempo	Rest
1	10 each direction	5/10 RPE	Fast	none (h:m:s)

UMT
Samurai

reps 10 each side

intensity 3/10

Tempo controlled

Rest 15 sec

The Samurai Roll pins a dowel behind one shoulder blade and in front of the same thigh. When in this position the top arm is free to rotate open and closed. This creates space in the shoudler capsuel while gently twisting and leaning the spine. Note: Ths distance of your top hand from it's repsective shoulder makes a huge difference on the stretch in the capsule itself. Play aorund and find the angle that best serves your body.

Set	Reps	Intensity	Tempo	Rest
1	10 each side	3/10 RPE	Controlled	15 sec (h:m:s)

Workout Blocks

Upper Body Strength Level 1
Horizontal Loading

Muscle-focused routine to build a foundation of strength in the upper body. Perform less sets if excessive soreness occurs

ULT
Forearm Crawl

Set	Time
1	00:00:30 h:m:s
2	00:00:30 h:m:s
3	00:00:30 h:m:s

Loaded Pushing and Pulling
Circuit x 3

This complementary set will combine pushing and pulling with strength and power themes mixed one after the other.

LLT
DB Bench Press

time 60 sec

Tempo controlled

Rest 1 min

Set	Time	Tempo	Rest
1	60 sec h:m:s	Controlled	1 min (h:m:s)
2	60 sec h:m:s	Controlled	1 min (h:m:s)
3	60 sec h:m:s	Controlled	1 min (h:m:s)

LLT
DB Bentover Row

time 60 sec

Tempo controlled

Rest 1 min

Set	Time	Tempo	Rest
1	60 sec h:m:s	Controlled	1 min (h:m:s)
2	60 sec h:m:s	Controlled	1 min (h:m:s)
3	60 sec h:m:s	Controlled	1 min (h:m:s)

LLT
1-Arm Explosive Chest Press

reps 20

Rest 1 min

Set	Reps	Rest
1	20	1 min (h:m:s)
2	20	1 min (h:m:s)
3	20	1 min (h:m:s)

LLT
Reverse 2-Arm Row

reps 20

Tempo explosive

Rest 1 min

A dynamic full body exercise that enhances upper body endurance and/or power while coordinating movement in the sagittal plane.

Set	Reps	Tempo	Rest
1	20	Explosive	1 min (h:m:s)
2	20	Explosive	1 min (h:m:s)
3	20	Explosive	1 min (h:m:s)

Warm-Up Blocks

Warmup Block Horizontal Loading

Trainerflip's High Chain Warm Up/ Cool Down Tri-Set x 1

ULT Windmills reps 10 each direction intensity 5/10 Tempo fast Rest none

UMT Washing Machine reps 10 each direction intensity 5/10 Tempo fast Rest none

UMT Samurai reps 10 each side intensity 3/10 Tempo controlled Rest 15 sec

Workout Blocks

Upper Body Strength Level 1 Horizontal Loading

ULT Forearm Crawl

Loaded Pushing and Pulling Circuit x 3

LLT DB Bench Press time 60 sec Tempo controlled Rest 1 min

LLT DB Bentover Row time 60 sec Tempo controlled Rest 1 min

LLT 1-Arm Explosive Chest Press reps 20 Rest 1 min

LLT Reverse 2-Arm Row reps 20 Tempo explosive Rest 1 min