workout 5: 

upper body

Todays Reps: 6

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.

Equipment Needed:

ALPHA:

bench press

Pulldown machine

Atlas stone (or heavy slam or medball)

BRAVO:

Sled+rope

cable machine + single handle

CHARLIE:

slamball

row machine

kettlebell

= Static Contraction

ALPHA:

Bench Press

Target: chest, triceps, shoulders

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.

closegrip pulldown

Target: lats, biceps

Execution: ADJUST MACHINE SO PADS FIT RIGHT OVER QUADRACEPS MUSCLES. GRASP BAR GENEROUSLY closer THAN SHOULDER WIDTH WITH PALms up (supinated) 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.

atlas stone

Target: full body power

Execution: regardless of reps do no more than 5. (use medicine ball if stone can not be handled) in hip hinge position with feet planted firmly close to the stone, grasp directly around and under stone. lift with legs while keeping arms extended (arms are chains, do not use biceps to pull weight). bring stone to top of legs, then regrasp in bear hug fashion stand up whilst keeping stone over hips and at shoulder level. hoist to the top of the platform. drops stone back to floor and repeat. 

bravo:

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.

high rows

Target: lower lats, middle back, back delt

execution: from kneeling position, grasp cable handle with nutral grip. pull back resistance while trying to keep elbow lined up with hip. the farther your arm can get behind your body, the more you are activating your lats and mid back (target area).

charlie:

Slamball Press

Target: deltoids, triceps

Execution: grasp medicine ball in squeezegrip manner with palms positioned under the slamball. press overhead.

cable row

Target: middle back, lats 

Execution: adjust footing so an adequate stretch can be maintained between your upper body and the machine. keeping a slight bend in your knees and while firmly grasping the cable handle, stretch forward at hips, and row using arms and lats. pull back keeping elbows tight against sides of body, and bringing handle back to stomach area. be sure to keep thoracic extension throughout the movement. flex and tense the middle muscles of the middle back once you have reached the contracted position.

Single Arm o.h. kettlebell press

Target: shoulder, core stability

Execution: while balancing a kettlebell in your palm, press it up overhead while maintaining balance and tightness in the core. be sure to grasp kettlebell at handle with weight facing up to work on proprioception and balance of the wrist as well.

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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