PRACTICE – UB HORIZONTAL PUSH

Intention: Building volume, work capacity and technical consistency in the Bench press

Prep: How to Brace, pelvic floor awareness in the lift, pec and trap release, lat and chest activation, EBB warm up on bench x5 slow / x5 fast,

All working sets at same load, all reps have a 1 second hold at the bottom of the press.
A1) BB Bench Press 4 x 6 (65% of 1RM or 7/10 RPE) rest 60
A2) SA band lat pulldowns with Lat squeeze 3 sec hold x 8ea

B) For quality reps – 30s work / 30s rest x 8 at station 1 and 2, alternating between the 2 exercises.

Station 1
– Renegade rows 
– Alt SA DB bench press

Rest for 2 minutes

Station 2
– Dead bugs with foam roller
– Superman Y raise hold with dowel

C) Stretches for chest, shoulders and upper back eg. child pose, thread the needle.