UPPER BODY STRENGTH WORKOUT

This year has been all about strength for me and my upper body really needed it after the whiplash and concussion kept everything at a low point. I have been working on compound movements daily, accessory work and stability constantly and always checking in with my mobility of course.

I start my workout by carefully assessing where I need to improve my mobility and better align for optimal form and positioning. I warm up the joints and spine to ensure I can activate each muscle efficiently. I am a mind to muscle person so my workouts often seem very ritualistic but I cannot help it. I need to feel and thrive off each movement. Once i’m satisfied in my warm up I move onto a few dynamic shoulder opening and mid back activating movements to prep for my compound movement. I then will do my compound movement for strength sets and high volume (usually). From which I almost always go into a full body style workout. Just what works for me. So today I will share with you allll my favourite back and upper body movements to build up strength and have you pulling you’re own weight in no time … see I think I am funny.

3X30 SECOND / 30 SEC REST - SMALL ROM ARM CIRCLES
3X20 / 45 SECOND REST - HIGH TO LOW FACE PULL - CAN BE DONE WITH CABLE OR BAND / FOCUS ON YOUR MID TRAP ACTIVATION AND NOT SHRUGGING YOUR SHOULDERS UP TO YOUR EARS
3X20 / 45 SEC REST - GOBLET SQUAT - YOU CAN DO THIS BANDED OR NOT BANDED BUT THINK OF IT AS A WARM UP SO CONTINUOUS TENSION ON YOUR GLUTES
5X5 / 90-120 SEC REST - PULL UPS / WITH THE ASSIST MACHINE OR GREEN BAND OR BODYWEIGHT IF YOU CAN ETC!
5X8 / 90-120 SEC REST - DEADLIFT / BRACE YOUR LATS AND KEEP YOUR CHIN IN LINE WITH YOUR CHEST (DO NOT LOOK UP AND DOWN). YOUR CORE AND GLUTES SHOULD BE ON FIRE.
3X8 / 60 SEC REST - SEATED CABLE ROW - I LIKE THE CLOSE GRIP / KEEP YOUR STERNUM RAISED AND LATS LOW
3X8 / 60 SEC REST - DB SEATED BENT OVER REAR DELT FLY / I LIKE TO DO THESE SEATED AND ENSURE MY CORE IS BRACED AND MY ENTIRE BACK IS LOCKED IN TIGHT SO I GET A GOOD ISOLATION ON MY REAR DELT
3X8 / 60 SEC REST - DB CHEST PRESS SUPERSET BENT OVER SUPINATED DB ROW
3X20 / 60 SEC REST / A BURNOUT CIRCUIT - DO ALL MOVEMENTS BEFORE TAKING YOUR BREAK.
A. WIDE GRIP PULL UPS
B. JUMP SQUAT
C. SHOULDER TAPS
I would suggest chugging water on each rest period & finishing off rolling out your back for 60-90 seconds and maybe hanging out with your green stretch band for 2-3 minutes!

PS - I am currently accepting online clients & would love to chat more if you found having this workout helpful and think a plan might be best for you! Having a coach guide you through each workout with purpose and intent can change up your routine and help you hit your goals quicker and more efficiently! Click here to book in your complimentary one on one call with me today!

Upper Body STRENGTH gym workout!

UPPER BODY STRENGTH WORKOUT

This year has been all about strength for me and my upper body really needed it after the whiplash and concussion kept everything at a low point. I have been working on compound movements daily, accessory work and stability constantly and always checking in with my mobility of course.

3X30 SECOND / 30 SEC REST - SMALL ROM ARM CIRCLES

3X20 / 45 SECOND REST - HIGH TO LOW FACE PULL - CAN BE DONE WITH CABLE OR BAND / FOCUS ON YOUR MID TRAP ACTIVATION AND NOT SHRUGGING YOUR SHOULDERS UP TO YOUR EARS

3X20 / 45 SEC REST - GOBLET SQUAT - YOU CAN DO THIS BANDED OR NOT BANDED BUT THINK OF IT AS A WARM UP SO CONTINUOUS TENSION ON YOUR GLUTES

5X5 / 90-120 SEC REST - PULL UPS / WITH THE ASSIST MACHINE OR GREEN BAND OR BODYWEIGHT IF YOU CAN ETC!

5X8 / 90-120 SEC REST - DEADLIFT / BRACE YOUR LATS AND KEEP YOUR CHIN IN LINE WITH YOUR CHEST (DO NOT LOOK UP AND DOWN). YOUR CORE AND GLUTES SHOULD BE ON FIRE.

3X8 / 60 SEC REST - SEATED CABLE ROW - I LIKE THE CLOSE GRIP / KEEP YOUR STERNUM RAISED AND LATS LOW

3X8 / 60 SEC REST - DB SEATED BENT OVER REAR DELT FLY / I LIKE TO DO THESE SEATED AND ENSURE MY CORE IS BRACED AND MY ENTIRE BACK IS LOCKED IN TIGHT SO I GET A GOOD ISOLATION ON MY REAR DELT

3X8 / 60 SEC REST - DB CHEST PRESS SUPERSET BENT OVER SUPINATED DB ROW

3X20 / 60 SEC REST / A BURNOUT CIRCUIT - DO ALL MOVEMENTS BEFORE TAKING YOUR BREAK.

A. WIDE GRIP PULL UPS

B. JUMP SQUAT

C. SHOULDER TAPS

I would suggest chugging water on each rest period & finishing off rolling out your back for 60-90 seconds and maybe hanging out with your green stretch band for 2-3 minutes!