• Movement

  May 2026 – Week 3 / Week 7 – Upper Body Video Demos Attached

  Posted by Taylor on May 22, 2026 at 8:43 am

  May 2026 – Week 3 / Week 7 – Upper Body Video Demos Attached

  • Equipment: Dumbbells (DB), Bench, Cable or Band

  • Format: 5 Blocks | 3–4 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Block 1: Explosive Push + Chest/Core

  3–4 Rounds:

  1. Bench Explosive Plyo Push-Up x6

  https://youtube.com/shorts/XcoIfZRNRjg

  https://youtube.com/shorts/7mgyuicrAZk

  2. DB Double Crunch Pullover x8

  https://youtube.com/shorts/JaHD33GRqv0

  *Focus: Explosive upper body power + anterior core

  Block 2: Heavy Push + Vertical Pull

  3–4 Rounds:

  3. Close Grip Bench Press x6–8 (Heavy)

  https://youtube.com/shorts/ffWejQWuTmI

  4. Cobra Single-Arm Lat Pull x8/side

  https://youtube.com/shorts/_6aalrK5SF8

  Mobility Between Rounds:

  • Kneeling Bench Prayer Stretch x30 sec

  https://youtube.com/shorts/n3W0JTTJQ_c

  *Focus: Chest, triceps, lats

  Block 3: Pull + Stability Press

  3–4 Rounds:

  5. Gorilla Row or Heavy Landmine Row x10

  https://youtube.com/shorts/-fdwDfiVMyg

  6. Single-Arm Hollow Hold Chest Press x8/side

  https://youtube.com/shorts/ARemmMyM6e8

  *Focus: Upper back strength + anti-rotation stability

  Block 4: Arm Burnout

  2–3 Rounds:

  7. DB Bicep Curls x30

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

  8. Cable Tricep Extension x30

  https://youtube.com/shorts/Ue3Di8hS_OI

  *Focus: Constant tension arm finisher

  Block 5: Conditioning Core

  3 Rounds:

  • Static Crunch Heels Taps x20 total

  https://youtube.com/shorts/t_8gMIMVD8o

  • Atomic Mountain Climbers x20 total

  https://youtube.com/shorts/kq1FLpSVNNs

  *Focus: Core endurance + conditioning

  Taylor replied 1 week, 5 days ago 1 Member · 0 Replies
• 0 Replies

Log In to Reply