ONLINE TRAINING PROGRAM

STEP 2:

Upper Body-Pull Workout

Complete the full warm-up, followed by the strength workout 

WARMUP

CIRCUIT

Back & Biceps Beginner

A1) Low Prone Reverse Walk Out (x10)

A2) Prone Y (x12)

A3) Quadruped Reach Roll Lift (x8e)

 

B1) Side Plank From Knee (x20-30sec e)

B2) Prone T (x12)

B3) Standing Side Bend and Reach (x8e)

 

C1) Bear Position Shoulder Taps (x8e)

C2) Prone Y to W (x12)

C3) Standing Stick Truck Rotations (x8e)

Speed Drill/Agility 1: High Knees in Place 2-3 (x30sec)

UPPER

BODY- PULL

Volume

3-4 Sets Of Each

 

A1) Bent Over Row (12)

A2) High Prone Forward Walk Out (10)

 

B1) Quadruped Single Arm Over Head Row (use band) (12e)

B2) Side Plank (20-30sec)

 

C1) 8 Point Plank (20-30sec)

C2) 1/2 Kneeling Anti Rotation Iso (20-30sec e)

C3) Single Arm Curl to Press (10-12e)

UPPER

BODY-PULL

Strength

3-4 Sets Of Each

A1) Bent Over Row Alternating Top Hold (6-8e)

A2) High Prone Forward Walk Out (10)

 

B1) Quadruped Single Arm Over Head Iso Towel Row (30sec e)

B2) Side Plank (20-30sec e)

 

C1) Bent Over Reverse Fly Alternating Top Hold (6-8e)

C2) 1/2 Kneeling Anti Rotation iso (20-30sec)

C3) Supine Straight Arm Over Head Extensions (6-8)

UPPER

BODY-PULL

Power

3-4 Sets Of Each

 

A1) Hand + Knee Supported Bent Over Single Arm  Row Cluster (4-6x2e)

A2) High Prone Forward Walk Out (8-10)

 

B1) Bear Position Renegade Rows (8e)

B2) Side Plank Reverse Fly (10e)

 

C1) Banded Over Head Pull Clusters  (6-8x2)

C2) 1/2 Kneeling Anti Rotation (20-30sec e)

C3) Mountain Climbers  (30sec)

NEXT:

STEP 3:

Finisher

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