workout 3: 

UPPER BODY

Todays Reps: 8 (5 ON BENCH PRESS, DEADLIFT, AND MED BALL LIFT.)

Rest between sets: 0-20 seconds

Rounds per cycle: 4

Complete 4 rounds of each cycle with minimal rest in between each set of the cycle. Take a 1 minute rest between each cycle. After you have finished all three cycles your workout is complete.

= Static Contraction

Equipment Needed:

ALPHA:

hEX bAR+25LB (OR hEAVIER) BUMPER PLATES

pULLDOWN mACHINE+WIDEBAR

bAND

BRAVO:

Sled+ROPE

bENCH pRESS

CHARLIE:

Dumbbells (20-35 lbs)

mED BALL 30-55LBS

48" platform

ALPHA:

HEX dEADLIFT

Target: BACK, GLUTES, ABS,  LEGS

Execution: stART WITH AT LEAST BAR AND LARGE 25 LB BUMPER PLATES. IT IS ENCOURAGED TO USE AS MUCH AS POSSIBLE WHILE STILL MAINTAINING PROPER FORM. PLACE FEET SLIGHTLY WIDER THAN SHOULDER WIDTH WITH FEET POINTING RELATIVELY FORWARD. wHILE MAINTAINING THORACIC EXTENSION, GRASP THE BAR AND PUSH THE FLOOR AWAY FROM YOUR BODY. IMAGINE ARMS ARE CHAINS, KEEP HEAD LEVEL, AND DRAW HIPS TO THE BAR AS QUICKLY AS POSSIBLE. kEEP UPPER BACK AND SCAPULA TIGHT THROUGHOUT THE MOVEMENT! PERFORM AT A RELATIVELY HEAVY WEIGHT FOR NO MORE THAN 5 REPS IN A SET.

BAND PULLAPART

Target: SCAPULA

Execution: GRASP ONE STRAND OF THE BAND WITH A PALMS UP GRIP. start SLIGHTLY ABOVE EYE LINE WITH HANDS WIDER THAN SHOULDER WIDTH. PULL BAND APART BY ENGAGING SHOULDER BLADE MUSCLES AND TRYING TO DRAW THEM TOGETHER. CONTRACT UNTIL BAND IS STRETCHED TIGHTLY ACROSS CHEST AREA.

wIDEGRIP PULLDOWNS

Target: LATS

Execution: ADJUST MACHINE SO PADS FIT RIGHT OVER QUADRACEPS MUSCLES. GRASP BAR GENEROUSLY WIDER THAN SHOULDER WIDTH WITH PALMS DOWN (PRONATED) GRIP. LEAN BACK SLIGHTLY. BRING BAR DOWN TO COLLAR BONE AREA BY CONTRACTING AT THE MUSCLES RIGHT UNDER THE ARMPIT AREA. FLEX AND HOLD FOR 1 SECOND BEFORE RETURNING TO TOP. FEEL THE STRETCH THROUGHOUT THE MOVEMENT ESPECIALLY IN THE TOP POSITION.

bravo:

BENCH PRESS

Target: CHEST, SHOULDERS, TRICEPS

Execution: PLANT FEET, AND KEEP PLANTED THROUGHOUT THE MOVEMENT. PLANT BUTT AND UPPER BACK (sCAPULA) AREA FIRMLY ON BENCH. TRY TO SQUEEZE BENCH BETWEEN YOUR SHOULDER BLADES. CREATE A "BRIDGE" WITH YOUR LOW BACK BY arching it AS much AS POSSIBLE WHILE KEEPING BUTT AD UPpER BACK ON BENCH. CHOOSE a GRIP SLIGHTLY WIDER THAN shoulder WIDTH. CLOSE HANDS AROUND BAR. WHILE KEEPING ELBOWS TIGHT and scapula retracted, lower the bar until it touches the lower chest area. ram the bar back up to the top by driving your legs into the floor and your body into the bench. do not allow your "bridge to collapse or your butt to come up. repeat for no more than 5 reps at a challenging weight

team sled push pull

Target: full body dynamic

Execution:requires a teammate! attach the rope to the back of the sled. load at least 2 45 plates onto the sled. skater one will push the sled to the other side of the runway, then will move on to bench press. skater two will await skater one to vacate the runway. while standing with the rope positioned under the legs, skater 2 will begin to pull the sled back into the starting position primarily using the arms in an over under gripping fashion.

charlie:

Med ball lift

Target: mid and low back, shoulders, legs

Execution: grasp a heavy med ball with the hands dug firmly between the floor and the ball. keep your arms extended as if they are chains, push the floor away from your body. draw the med ball on to the top of your legs and into your body. adjust your grip to a "hug" right across the ball. lift up with shoulders and extend low back until the ball reaches the shelf of the 48'' platform. repeat for 5 reps.

dbell overhead press

Target: shoulders and triceps

Execution: grasp dumbbells overhand and right below chin level, press dumbbells overhead and bring together but without touching completely. flex and squeeze at top. slowly return to starting position.

dumbbell row

Target: middle back, lats

Execution: brace on flat bench with one arm planted for support. grasp dumbbell in one hand and execute by drawing dumbbell up and back toward hip area. flex and squeeze middle back while in contracted position. return to starting position by extending arm all the way just before dumbbell touches the floor.

complete 3 rounds of a core circuit:

A core circut consists of 4 ab exercises, executed for one minute on each exercise; for a total of 4 exercises, with no rest in between each exercise. you may rest for 30 seconds in between each round.

core is the centerpiece of skater strength so don't skimp!

(Tip: start with a lower ab exercise, then choose a mid ab exercise, then move to obliques.)

WORKOUT COMPLETE.

YOU ARE SKATER STRONG.

Walla Walla's Hardcore Gym

The Muscle Shack

1519 E Isaacs Ave

Walla Walla Washington

"Stronger Than The Average Bear."

Themuscleshack@gmail.com

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