PRACTICE – UB HORIZONTAL PUSH

Intention: Upper body strength! Using a different variation of the bench press and row to increase capacity. Practice days we focus on learning and executing good technique.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20. Deadbugs 10.

4 sets
A1) BB close grip bench press x 8 – 10 @3110 
A2) Floor Seated banded high elbow Row x 10-12 
**use a long yellow or orange band and the silver hooks, if using CS bands please use blue or orange only.

B) Practice – 40 sec on / 20sec off – 3 rounds (12min)

– Ring Rows

– DB box Alt step up

– Med Ball rainbow side slams 

– Any cardio machine nasal breathing

C) Plank transitions – 3 rounds (6 min)
– 20 sec Left side plank straight into
– 20 sec front plank straight into
– 20 sec Right side plank
– 60s rest