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The program is designed to focus on your upper body.
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Perform exercises 2-3x/week
Prior to performing all movements simultaneously perform drawing in maneuver with your belly and bladder muscles and find neutral spine position. [private]
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Perform program in circuit for 1-3 sets.
Body Weight Program #2-Upper Body Focus
| Image | Exercise | Set | Reps | Tempo | Time |
| Seated Row with Bands 1. Start by attaching a band to the top of a door or fixed object. 2. Sit on the ground with your knees bent and your arms extended up and out. 3. Pull the handles towards your chest keeping your elbows close to your body. 4. Pinch your shoulder blades together while performing this movement. 5. Repeat for the prescribed number of repetitions.Trainer’s comments: Can use TRX at home or OFLC. Inahle on Pull. Relax shoulders. |
1 2 3 |
10-15 10-15 10-15
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Mod Mod Mod |
Hold 2s Hold 2s Hold 2s
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| Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitionsTrainer’s comments: Down Slow and Up Fast. Lock Shoulders. |
Mod Mod Mod |
60s | |||
| Pushups with feet on stability ball 1) Lie face down with chest on flexaball. 2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.Trainer’s comments: Lock shoulders. Stay Tight. |
1 2 3 |
10 10 10 |
Slow-Fast Slow-Fast Slow-Fast
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Hold 5s | |
| Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitionsTrainer’s comments: Down Slow and Up Fast. Lock Shoulders. |
Mod Mod Mod |
60s |
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