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Controlled Strength

A focused upper body session that keeps your muscles firing and your strength dialed in as you head into the final stretch of your plan. Expect controlled, quality reps that leave you feeling strong and activated — not wiped out.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Band Pull Apart

2 sets × 12 reps, 12 reps

Main Workout

Pullup Progression

Progressive exercise

Push-Up - Rings

3 sets × 8 reps, 8 reps, 8 reps

Row Progression

Progressive exercise

3 circuits

Ring Curl - Rings

1 set × 10 reps

Ring Tricep Extension - Rings

1 set × 10 reps

2 circuits

Face Pull - Resistance Bands

1 set × 12 reps

External Rotation - Resistance Band

1 set × 12 reps

Cool Down

Doorway Chest Stretch

1 set × 40s

Cross Body Shoulder Stretch

1 set × 40s

Triceps Stretch (Overhead) - Partner Assisted

1 set × 40s

Child's Pose

1 set × 45s