Bethany Flores ( Shadburne)
Hey Everyone! I hope you enjoy this upperbody pulling accessory work program! its a tough one that will challenge your upper body and grip!
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
warm up #1 -upper body pulling accessory
Warm up #1 ( this warm up will remain the same throughout program) 1 set 90 sec on rower 90 sec on echo bike 90 sec on ski erg ( If you want to challenge yourself use upper body only and no legs)
Prep
B
secondary warm up - upper body pulling accessory
secondary warm up ( this warm up will remain the same throughout the entire program ) 1 -2 sets: 10 reps+ 2-5 sec+ 10reps x palm lifts + finger lifts + chest openers 10x on all 4's thoracic openers 10x (each) chest openers+ pull overs+ snow angels 5x (each) on stomach I,Y,T, swimmers
Circuit
C
TEST: dead hang from rig ( note your time) rest 5 min max pull ups ( note your reps) ( options for modifications some type of vertical pull - vertical ring pull ups with feet on ground , vertical bar pull up with feet on ground ( use barbell at rig set J hooks to a height where butt does not touch the ground, banded pull ups) keep it the same for retest
Circuit
D
2 sets: ( focus: forearms/grip) A1.55% of dead hang test ( example if you held for 60 sec take 55% of that=33 sec ) A2. 10 scap pull ups ( work on hollow body position here and staying slow and controlled) A3.100ft farmer carry ( find a weight you can do this UB) A4.30 sec finger tip plate hold
Circuit
E
2 sets: B1.3 sec iso hold @ top of pull up+ 5 sec decent down ( negative pull up) rest 10-15 sec between each rep B2. 30 sec modified hollow hold ( knees bent , hands at obliques to breath into) rest as needed between sets
Circuit
F
2 sets: ( focus: trap+ rhomboids) SLOW AND CONTROLLED WITH MOVEMENTS 15x (1-2-3-1) incline bench Y lifts BW or light change plates 15x ( 1-2-3-1) elbowing rows light DB 10x (each) (1-1-3-1) seated shoulder external rotations - elbow on knee light DB rest as needed between sets
Circuit
G
2 sets: ( focus: bicep+ back + erectors) 20-30 sec GHD hip extension hold ( DO NOT HYPEREXTEND) 15,12,10x (1-2-3-1) single arm DB on bench - increase weight as reps go down 5-8x ( 3-1-3-1) zottman curls rest as needed
Circuit
H
2 sets: max banded pull ups rest as needed note: use a pretty heavy band on this so that you can get a lot of reps in
I
barbell roll out: forearms, biceps
J
Lacrosse Ball Forearms - 2
K
Lacrosse Ball Forearms
L
Foam Roll Bicep
M
Foam Roll Tricep
N
Foam Roll Lat
