Upper Body Strength & Stability
(Week 1, Power Sprint Program)Day Overview
This day targets overall upper body strength with a focus on shoulders, back, and chest, incorporating stability work to bulletproof shoulders and improve injury resistance. Compound lifts are prioritized for muscle recruitment, with accessory work to support shoulder health and posture.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8 on the first set, progressing to RPE 9 on the last. Focus on explosive power off the chest and controlled descent. Use a spotter if needed to handle heavier loads safely.
Working Sets:
4
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• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets of 8-10 reps with bodyweight or added weight if possible, RPE 8. Focus on full range of motion and scapular control to strengthen back and shoulders.
Working Sets:
4
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• Dumbbell Overhead Press
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward. Engage your core and keep your back straight. Press the dumbbells overhead by extending your arms fully, ensuring your elbows are slightly in front of your shoulders. Keep your wrists stable and avoid arching your lower back. Lower the dumbbells back to shoulder height in a controlled manner, maintaining proper form throughout. Focus on smooth, controlled movements and avoid using momentum.
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8. Emphasize strict form and shoulder stability, avoiding excessive arching or shrugging.
Working Sets:
4
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• face pull
cable face pull with external rotation
Prescribed Sets:
Perform 3 sets of 12-15 reps at RPE 7-8. Focus on scapular retraction and external rotation to strengthen rotator cuff and rear delts, supporting shoulder health.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 10-12 reps at RPE 7. Maintain a neutral spine and engage glutes to strengthen lower back and posterior chain.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-10 reps at RPE 8. Focus on core stability and controlled movement to enhance trunk strength.
Working Sets:
3
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• Dumbbell Side Lateral Raise
To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.
Prescribed Sets:
Perform 3 sets of 12-15 reps at RPE 7. Use light to moderate weight to promote shoulder endurance and stability.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds, 3 sets at RPE 7. Focus on core engagement and maintaining a neutral spine to support overall stability.
Working Sets:
3