• Movement

  June 2026 – Week 1 / Week 9 – Upper Body Focus*Video Demos Attached

  Posted by Taylor on June 24, 2026 at 1:02 pm

  June 2026 – Week 1 / Week 9 – Upper Body Focus*Video Demos Attached

  • Equipment: Dumbbells (DB), Med Ball (MB)

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Block 1: Pull + Push Strength

  3–4 Rounds

  1. Pull-Up or Pull Down x6–10

  https://youtube.com/shorts/P5lNB-BEIuM

  https://youtube.com/shorts/na3uZT63E7g

  2. Single Arm Iso Hip Bridge Chest Press x8–10/side

  https://youtube.com/shorts/dC8Sdhe-uCY

  *Focus: Vertical pull + unilateral pressing strength

  Block 2: Rotation + Athletic Core

  3–4 Rounds

  3. MB Weighted Single-Leg Rainbow x8/side

  https://youtube.com/shorts/I8mO2YYRhEQ

  4. MB Woodchopper x12/10/8/6 each

  https://youtube.com/shorts/6nM-fTAQQYw

  5. MB Side-to-Side Push-Up x8–10 total

  https://youtube.com/shorts/J1I6gC0w5zg

  *Focus: Shoulder stability + rotation + core control

  Block 3: Power + Conditioning

  3–4 Rounds

  6. MB Sit-Up → Power Toss x10

  https://youtube.com/shorts/YRXI4JzFkos

  7. Hip Hinge Reverse Fly x10–12

  https://youtube.com/shorts/pWKd2pFrSsI

  *Focus: Explosive core + posterior shoulder/back

  Finisher: Upper Body Burn

  2–3 Rounds

  • DB Lateral Raise x10

  https://youtube.com/shorts/yy9xAmLLkG8

  • DB Bicep Curl x10

  https://youtube.com/shorts/0KS5vgiCdaw

  • DB Tricep Kickback x10

  https://youtube.com/shorts/oXBvGtuwp9A

  Taylor replied 3 months, 3 weeks ago 1 Member · 0 Replies
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