• Movement

  June 2026 – Week 3 / Week 11 – Upper Body Focus*Video Demos Attached

  Posted by Taylor on June 25, 2026 at 1:31 pm

  June 2026 – Week 3 / Week 11 – Upper Body Focus*Video Demos Attached

  • Equipment: Dumbbells

  • Format: 3 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back
    Rest 45–60 sec after each round

  Block 1: Pull + Posterior Shoulder + Core

  3–4 Rounds

  1. Split Stance Single-Arm Low Row x10/side

  https://youtube.com/shorts/R89mKZkScgo

  2. Hip Hinge Reverse Fly x10

  https://youtube.com/shorts/pWKd2pFrSsI

  3. Back Extension → Pullback x10

  https://youtube.com/shorts/dbyCXv7QZQg

  *Focus: Upper back, posture, rear delts

  Block 2: Push + Shoulder Stability

  3–4 Rounds

  4. Single Arm Half Kneeling Overhead Pressx10 total

  https://youtube.com/shorts/gdS8AeP-eMQ

  5. Floor Chest Press x10

  https://youtube.com/shorts/PDSRhQ4Z52g

  6. Plank Pull Through x10 total

  https://youtube.com/shorts/1dtuQqk9AmE

  *Focus: Shoulders, chest, anti-rotation core

  Block 3: Athletic Push + Core

  3–4 Rounds

  7. Push-Up → Alternating Rotation x10 total

  https://youtube.com/shorts/xBpezruzsv4

  8. Static Crunch with Alternating Heel Taps x20 total

  https://youtube.com/shorts/t_8gMIMVD8o

  9. Hollow Hold Scissor Kicks x20 total

  https://youtube.com/shorts/z-3e-RqT3rM

  *Focus: Core endurance + shoulder stability

  Finisher (2–3 Rounds)

  • DB Bicep Curl x10–12

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

  • DB Overhead Tricep Extension x10–12

  https://youtube.com/shorts/oXBvGtuwp9A

  • Lateral Raise → Front Raise x10 total

  https://youtube.com/shorts/TlLn6usBCwg

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