Upper - Power & Shoulder Stability

The Log Clean and Press is a compound movement primarily used in strongman training. The exercise begins with the athlete lifting a large, cylindrical log-shaped implement from the ground to the shoulders in a clean motion, which involves a powerful hip hinge and shrug to elevate the log. The athlete then presses the log overhead by extending the arms, engaging the shoulders, triceps, and core for stability. Proper form involves keeping the back straight during the lift, using the legs to generate power during the clean, and pressing in a controlled manner without overarching the lower back. This exercise targets the shoulders, triceps, upper chest, and core, while also engaging the legs and back during the clean phase.

Pull-Ups with Weight involve performing a standard pull-up while adding external resistance, typically by wearing a weighted vest or attaching a weight plate via a belt. To perform, grip the pull-up bar with palms facing away from you (overhand grip), hang with arms fully extended, then pull your chin above the bar by engaging your back and arm muscles. Keep your core engaged and avoid swinging or using momentum. Lower yourself back to the starting position in a controlled manner. Proper form includes keeping shoulders down and back, avoiding shrugging, and maintaining a steady pace throughout the movement. This exercise primarily targets the back muscles, especially the latissimus dorsi, along with biceps and shoulders.

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.

cable face pull with external rotation

Plyometric Push-Ups are an explosive upper body exercise where you start in a standard push-up position, lower your chest towards the ground by bending your elbows, then explosively push through your hands to lift your entire body off the ground, clapping your hands in mid-air if desired, and landing softly back into the starting position. Maintain a straight body line throughout, engage your core, and focus on explosive power. Proper form includes keeping your elbows at about a 45-degree angle, avoiding sagging hips or piking the hips up, and landing softly to absorb impact. This exercise primarily targets the chest, shoulders, and triceps, while also engaging the core for stability.

Sit on the reverse pec deck machine with your chest against the pad and grasp the handles with your arms extended forward. Keep your back flat against the pad and your feet flat on the floor. Pull the handles outward and backward, squeezing your rear shoulder muscles as you bring your arms apart. Maintain a controlled motion, avoiding using momentum, and slowly return to the starting position. Keep your movements smooth and focus on engaging the rear deltoids throughout the exercise.

Perform a back extension to strengthen the lower back and glutes.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.