Get ready to build serious upper body endurance with a smart mix of pushing and pulling movements! This session will leave your chest, back, and shoulders feeling worked and strong without burning you out.
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Shoulder Circle
2 sets × 10 reps, 10 reps
Arm Circle
2 sets × 15 reps, 15 reps
Cat-Cow
2 sets × 8 reps, 8 reps
Serratus Wall Slide
Push-Up (Wide)
4 sets × 8 reps, 8 reps, 8 reps, 8 reps
Row Progression
Progressive exercise
Pike Push-Up
3 sets × 7 reps, 7 reps, 7 reps
Push-Up (Diamond)
1 set × 8 reps
Reverse Snow Angel
1 set × 10 reps
Superman Hold
3 sets × 30s, 30s, 30s
Tricep Dip
3 sets × 10 reps, 10 reps, 10 reps
Child's Pose
1 set × 40s
Cross Body Shoulder Stretch
2 sets × 30s, 30s
Chest Doorway Stretch
Neck Side Stretch
2 sets × 20s, 20s