This an intermediate level workout, when you're ready for this then you're well on your way to becoming a better version of yourself. Please make sure that you get sweaty and ready to hit this. Please be responsible with your movements- meaning prep and cool down.
Trainerflip’s High Chain Strength Train, linear
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
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
intensity
Tempo
controlled
Rest
reps
10
intensity
Tempo
controlled
Rest
Spin those arms and use momentum to generate heat and length in the tissues of the shoulders.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | RPE | Controlled | (h:m:s) |
UMT
Washing Machine
reps
10
intensity
Tempo
controlled
Rest
reps
10
intensity
Tempo
controlled
Rest
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 | RPE | Controlled | (h:m:s) |
UMT
Samurai
reps
10
intensity
Tempo
controlled
Rest
reps
10
intensity
Tempo
controlled
Rest
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 | RPE | Controlled | (h:m:s) |
Workout Blocks
Working Block
Tri-Set
x 1
Now that we're warm it's time to get to work. We'll start linear and bodyweight with a push, pull, press superset. We will be working for time so on the loads beyond yourself be sure to pick something you can do well for over 30 seconds.
Cool Down Blocks
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
intensity
Tempo
controlled
Rest
reps
10
intensity
Tempo
controlled
Rest
Spin those arms and use momentum to generate heat and length in the tissues of the shoulders.
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | RPE | Controlled | (h:m:s) |
UMT
Washing Machine
reps
10
intensity
Tempo
controlled
Rest
reps
10
intensity
Tempo
controlled
Rest
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 | RPE | Controlled | (h:m:s) |
UMT
Samurai
reps
10
intensity
Tempo
controlled
Rest
reps
10
intensity
Tempo
controlled
Rest
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 | RPE | Controlled | (h:m:s) |