PRACTICE – UB HORIZONTAL PUSH

Intention: Building volume, work capacity and technical consistency in the Bench press, adding an extra set from last week, with a small increase in intensity.

Prep: How to Brace, pelvic floor awareness in the lift, Hang, band pull apart, banded chest press, SA lat activation, EBB bench press practice pause with full tension.

All working sets at same load, all reps have a 1 second hold at the bottom of the press.
A1) BB Bench press 5 x 6 (@67.5% of 1RM or 7-8/10 RPE) rest 90-120

B) 2 x AMOM 6 – Conditioning – For quality reps – zone 2 NASAL BREATHING

AMOM 6 (40s on/20s off)
– Incline DB Flyes (floor or bench)
– Band Lat pulldown (supine grip)

Rest 90 sec

AMOM 6 (40s on/20s off)
– Mini band Hip thrust off bench (or glute bridge)
– Band Tricep extension

**Set these up as stations with partners alt between the 2 exercises, 4 pax per station, you will need 2 bench for each station. Use long Pink or Yellow cloth bands for tricep extensions, use rubber bands + stick for lat pulldowns