Bench-Supported Row
Chest on bench, pull weight toward ribs.
"Pull elbows to ribs."
Friday — Upper Back, Hips & Armor
Focus: posture, glutes
Landmine Press
Press the end of a barbell upward at an angle with one arm.
"Press up and forward, ribs down."
Pallof Press
Anti-rotation press for core stability.
"Don't let my body twist."
Neck Flexion / Extension
Controlled neck strengthening.
Towel Hang
Hand and forearm work with towel hang.
Grip Tool (Rotational Grip Work)
Rotational grip work.
"Squeeze without shrugging."
Barbell Hip Thrust
Upper back on bench, drive hips upward and squeeze glutes.
"Drive hips up, squeeze, don't arch."