Medicine Ball Chest Throws
Hold ball at chest, explosively throw straight forward into a wall.
Tuesday — Upper Body + Neck & Grip
Focus: push, pull, posture
Incline Bench Press
Press bar or dumbbells upward while lying on an inclined bench.
"Lower slow, press smooth."
Wall Slides
Stand with your back flat against a wall, arms in a goalpost position. Slowly slide your arms up overhead and back down while keeping contact with the wall.
"Keep arms and back glued to the wall."
Face Pulls
Pull cable or band toward face with elbows high.
Lat Pulldowns
Grip a wide bar on a cable machine, pull it down to your upper chest while squeezing your shoulder blades together.
"Pull elbows down and back, chest up."
Towel Hang
Towel looped on bar, grab and squeeze, barely hang. 10-20s, 2-3 rounds.
Barbell Wrist Curls
Rest your forearms on a bench with wrists hanging off the edge, curl a barbell up using only your wrists.
"Slow and controlled, squeeze at the top."
