Workout Week1: Upper Body Workout Circuit #1 (4-28-20)

Warm Up Light cardio
- 5-10 minutes: Elliptical, Bike, Jump Rope
Warm Up Mobility Sequence
- 10 reps for each
- 7 Movement Pre-Workout Sequence
  - Also Inlcuded this shoulder mobility stretch more recently
    - 41) Combined Flexion and Reach Behind Back Thoracic Mobility Bind Progression VIDEO
Strength Circuits: 2 sets of each circuit
- Circuit #1
  - Chest Press machine
    - 8-15 reps
      - This can be any press variation, below are a few
        
        75) Press band in Lunge/half Kneel VIDEO
        
        Push Up Variations
        
        93.1) TRX Push Up VIDEO
        
        93.2) Push Up Towel Slides VIDEO
        
        I have recently changed this one to the sliding hand fingers turn out and the arm goes straight so it is more of a one arm push up
        
        Can be done on the knees as well
        
        93.3) Floor Push Ups Wide to Close VIDEO
  - Seated Row machine
    - 8-15 reps
      - Any row variation works
        
        114) Row Band in Lunge/Half Kneel VIDEO
        
        115) Bent Over Box Row VIDEO
- Circuit #2
  - Cable Chest Fly Single Arm Wide base
    - 8-15
      - With the heavier resistance I keep the feet wider, with a band I may go more narrow to challenge more balance and trunk stability as in video below
        
        90.3) BAND FLY IN LUNGE VIDEO
  - Reverse Cable Fly Single Arm Wide base
    - 8-15
      - Same as above
        
        121.11) BAND REVERSE FLY LUNGE VIDEO
- Circuit #3
  - Seated DB Shoulder Press no back support
    - 8-15
      - Less back support the more your trunk as to work to maintain stability
      - Try to avoid excessive arch in the low back
      - 105) Shoulder Press/Pull Ups->Bench Press/Row VIDEO
        
        End of video
  - Bar hang knee lift Obliques
    - 5-15 reps each
      - I lift my knees sideways like an oblique crunch
      - Below are some other variations, Simply hanging from a bar with lat engaged is a good place to start
        
        134.1) Bar Hang Knees to Chest VIDEO
        
        134.2) Bar Hang March VIDEO
- Circuit #4
  - 197) TGU Phase 1 Bottom VIDEO
    - 3-5 reps
    - Hold each posiiton 5 seconds
  - Upright Row cable/Bar
    - 8-15 reps
      - DB or any weight works
      - Standing and bring hands up towards chin
- End with:
  - 52.3) Standing Band Tricep Extension Chin Tuck VIDEO
  - 52.4) Standing Multiangle Tricep Extension Chin Tuck VIDEO
  - maybe 30sec to a minute of each