• Movement

  April 2026 – Week 3 – Upper Body Focus*Video Demos Attached

  Posted by Taylor on May 7, 2026 at 8:47 am

  April 2026 – Week 3 – Upper Body Focus*Video Demos Attached

  • Equipment: Dumbbells, Mini band

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Block 1: Pull + Biceps + Shoulders (Strength Focus)

  3–4 Rounds:

  1. Split Stance Reverse Grip Single-Arm Low Row (Tempo 3-1-1) x8/side

  https://youtube.com/shorts/vuiwXrUIAzs

  2. DB Hammer Curl x8

  https://youtube.com/shorts/Hx5GtdulJlY

  3. Banded Hip Hinge Low Row → Hammer Curl x8

  https://youtube.com/shorts/ar2vDaCSzrA

  Block 2: Push + Pull + Core (Athletic Combo)

  3–4 Rounds:

  4. Alternating Rotational Press x12–16 total

  https://youtube.com/shorts/vVF_uzA5TVI

  5. Push-Up to Alternating Low Row x12–16 total

  https://youtube.com/shorts/pbWmQm8nSa4

  6. Side Plank Reach Through x6/side

  https://youtube.com/shorts/uwXv-lRxphw

  Block 3: Chest + Triceps + Core

  3–4 Rounds:

  7. Single-Arm Floor Chest Press (Tempo 3-1-1) x8/side

  https://youtube.com/shorts/PDSRhQ4Z52g

  8. DB Tricep Kickbacks x8

  https://youtube.com/shorts/oXBvGtuwp9A

  9. Banded Hollow Hold Close Grip Chest Press x8

  https://youtube.com/shorts/ffWejQWuTmI

  Taylor replied 6 days, 2 hours ago 1 Member · 0 Replies
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