TC Upper Body Push/Pull Yellow Express
Traffic Control
Traffic Control Upper Body Push/Pull Yellow Express is designed for the athlete whose symptoms are provoked by heavy or high-volume upper body push/pull movements (e.g. shoulder to overhead, push ups, pull ups, toes to bar, etc). Traffic Control Upper Body Push/Pull Yellow Express aims to correct imbalances while gradually increasing upper body volume each week, helping those who have leveled up from Traffic Control Upper Body Push/Pull Red Express or who wish to return to regular training without fear of reinjury.
The Express track is for athletes seeking a more equipment-friendly, simple, barbell free option. Training pieces will last under an hour and require minimal equipment, allowing you to progress your rehab with maximum efficiency.
Joint Prep
A
1-2 rounds: 30sec ea direction quadruped scapular CARs 5ea half kneel KB front rack rotation 30sec ea direction quadruped hip CARs **cap at 6 min**
Heat Up
B
2 rounds: 8-12 cal bike (~1:00) 6ea suitcase split squat R (2 down/2 up tempo) @ mod load 30sec dual DB front rack barbell hold @ 30% of your best estimated front squat** 30sec hollow hold (bend knees as needed) **if your all time best front squat for one rep is 100#, your front rack hold weight will be a 15# DB on ea shoulder (30% of 100 = 30# = 15# x 2). If you don't know this number pick something light-moderate, and sustainable that you can hold unbroken with good form **10 min time cap**
C1
Dual DB Front Squat
3 x 6
C2
SA DB Press
8, 6, MAX
16 min EMOM
D
1) 2-3 pushups for quality, bear crawl in remaining 40sec 2) 40sec goblet carry @ mod load 3) 40sec suitcase walking lunges @ mod load 4) 8-12 cal AB (40sec max) x4 rds NOTES: **1 rep = 5 feet for carries, lunges, and crawl substitute **push up: elevate as high as needed to avoid discomfort
Joint Prep
A
1-2 rounds: 5ea single arm blackburns 5ea half kneel windmill @ light weight/fist only 5ea 90/90 trunk flexion **cap at 6 min**
Heat Up
B
2 rounds: 6-12 cal bike (1:00 effort) 6 goblet sumo goodmorning @ 2111 tempo, mod load 20-30sec bent over DB row hold @ load you can hold PERFECT form 20sec pike hold on floor **row hold: focus on squeezing shoulder blades down/together, no rising of shoulders towards ears! **10 min time cap***
C1
Rearfoot Elevated DB RDL
3 x 6
C2
Knee Supported DB External Rotation
8, 6, MAX
C3
Bent Over DB Row
3 x 6
C4
Bent Over Seesaw Row
3 x 6
15 min AMRAP
D
5 banded row @ tough resistance yet "perfect form" (2 down/2 up tempo) 10(5ea) alternating single arm DB swing @ mod load 15 situps 10-15 calorie bike NOTES: **after 4 rounds, sub banded row for 30sec plank on elbows
Joint Prep
A
1-2 rounds: 30sec ea direction glenohumeral CARs 5ea half kneel thoracic rotation @ wall w/ lift off 30sec ea 90/90 hip rotations **cap at 6 min**
Heat Up
B
10 min for quality: 1:00 bike 6ea goblet lateral box/bench step ups @ mod load/height you can control well 15-20sec top of dip holds on DBs 6ea half kneel pallof rotational twist 6 inchworm + T rotations
C1
Single Arm Farmers Carry
3 x 40
C2
Close Grip DB Bench Press
3 x 6
C3
Seesaw DB Bench Press
3 x 6
Intervals
D
90 sec on 20sec ea SA OH hold @ single arm pressing ~tough set of 5 load from day 1 bike in remaining time **30sec rest** 90sec on 10 goblet squats @ mod load you can move well bike in remaining time **30sec rest** x 4 rounds
Joint Prep
A
1-2 rounds: 30sec ea direction feet assisted hanging scapular CARs 5ea sidelying thoracic windmill 5ea alternating shin box bridge **cap at 6 min**
Heat Up
B
2 rounds: 8-12 cal bike (~40sec) 6ea single leg RDL (2 down/2 up tempo) @ mod load 30-40sec marching top of glute bridge hold on bench, hold DB at waist for extra challenge 15-20sec top of chin up hold** ***foot assist as needed, you can try this way on the box or put a bar in the low rack and feet assist as needed, focus on engaging lats by pulling down against the bar!
C1
Dual DB RDL
3 x 6
C2
SA DB High Pull
8, 6, MAX
C3
Powell Raise (on floor)
8, 6, MAX
Chipper x 2
D
For time: (7:00 time cap) 5ea SA DB sumo DL @ mod-tough load 10ea DB gorilla row @ mod load 15 box jump 20 V up or tuck ups 20-25 cal bike (~2:00) **2:00 rest** For time: (7:00 time cap) 20-25 cal bike 20 V up or tuck ups 15 box jump 10ea DB gorilla row @ mod load 5ea SA DB sumo DL @ mod-tough load **Time to complete task includes rest** NOTE: **Box jump over: if it hurts/is not safe to jump, perform 15 box step overs holding a single DB from load above
Katie Calanca, DPT
• Licensed Physical Therapist (NY State) • B.S. in Kinesiology • CrossFit Level 2 Trainer – CrossFit South Brooklyn • CrossFit Adaptive Training Certified • Functional Range Conditioning Mobility Specialist (FRCms) • Functional Movement Screen Provider (FMS) • Former ActiveLife Staff (2016–2021) • Completed OPEX CCP Course
Emily B
CrossFit Competitor/Ultramarathon Runner
Verified Athlete"I came to Katie for help recovering from ACL surgery. At 1.5 years post op, I still struggled with significant weakness and limited mobility. I started the Yellow program, and within a week, I already felt stronger and more confident. The program challenged me both physically and mentally."
David B
CrossFIt Competitor/Hybrid Athlete
Verified Athlete"I didn’t know if I’d ever lift heavy or compete at a high level again after my back injury, but Katie got me there. I not only got back to competing, I’ve won functional competitions, powerlifting meets, 5K races and qualified for CrossFit quarterfinals twice."
Erin S
Powerlifter/D1 Soccer Athlete
Verified Athlete"I had low back injuries off and on for years that left me disconnected from the gym and movement, as well as defeated. Katie’s programming was so smart, it allowed me to build strength and stamina while also having fun. She instilled confidence in me to do many of things I love, pain free."
Stephanie A
CrossFit Competitor
Verified Athlete"Since working with Katie, I can confidently say that not only has my knee pain stabilized and gone away, but my general strength has gone up and I’m more secure at higher weights than before. I really can’t recommend her expertise enough! If you want to hit PRs without pain, SIGN UP NOW!"
