- banded shoulder rotations 1x50 each side
Your choice of movement- see HERE for examples
- overhead banded extension 1x100
- lying band pull aparts 1x100
Lay flat on bench and get your back set same as bench set up. Pull apart and use the upper back.
- Bench slingshot or reverse band bench 3x1
Work up to 3 heavy singles
- Incline bench 6x3x85%
- DB pull over 3x6-8 - heavy
- Bicep curl 3x10-12
- lat pull down 5x10
- seated row 5x8-10
For those without access to a machine- see set up HERE
- 3x50m farmer carry @30-50% of your deadlift in each hand
If you're new to these pick a weight on the lower percentage. Keep your core stable and take small quick steps. If you're working in a small space, do Farmer Carry Holds 3x"max time".
- 3x50 barbell push ups