PRACTICE – UB PULL

Intention: Practicing our technique in the chin up and row for a stronger upper back, leading to a more balanced body. UB Pull is usually the weakest link for a lot of women.

Prep: pec stretch, scap mobility, trap relsease, shoulder big 3, scap push up, scap pull up, hollow hold, superman, Glute activation, jumps with hip extension. practice holding the ribs in and stacked over pelvis in the hanging position like the hollow hold. This weeks focus is on maintaining core control in the movements, utilizing a 360 brace / pelvic floor with breath eg. breathing out on effort

3 sets
A1) 10 sec eccentric Chin ups x 3-5 – floor assisted
**coaches practice this first to get the Bar in the right position, feet can stay on the floor the whole time, use the legs to get back up, our focus is on the eccentric not the concentric load.
A2) Seated high to low band Lat row x 8-10 (focus on keeping the lats engaged)

B) 4 rounds – 20 mins total – 30 sec work / 45 sec rest
**In partner alternate exercises each round so we have enough equipment, everyone rests at the same time. Maximum output for the 30s of work. each round is 5 mins

Station 1
P1. Dead Ball Slams
P2. Bike

Station 2
P1. MB sit up
P2. Shuttle Run

C) Winter Olympic Finisher – Biathlon – AMRAP 8
Challenge: accuracy  
Winner: the team with the best accuracy
– Cardio machine x 60s all out effort!
– Followed by throwing a glute band into black box (8m away)