Exercise 1 of 11
Kneeling Medicine Ball Chest Pass to Plyo Pushup
*Use 15 lb medicine ball.
Exercise 2 of 11
Band Pull-Apart
*Perform using an overhand grip.
Exercise 3 of 11
Log Clean & Press
Exercise 4 of 11
Log Clean & Press
*Perform as many reps as possible in 30 sec.
*Perform 4 sets per arm.
Equipment
Bench, Dumbbells
*Perform with internal rotation at top.
Exercise 7 of 11
Iso-Hold Y-W-T
*Lie on the floor facedown and extend arms on floor so body makes a Y, then W, then T.
Exercise 8 of 11
Seated Dead-Stop Lateral Raise
Exercise 9 of 11
Alternating Side Hammer Curl
*Each arm. Use Fat Gripz.
Exercise 10 of 11
Neck Bridge on Stability Ball
*Complete 100 total pushups as fast as possible. Try to beat your time each week.