WARM-UP
:20-:30 of each
Arm Circles – forward/back
Arm Swings – across the chest
Leg Swings – forward/back
Toe Touch & Reach Overhead
Plank Shoulder Tap to Push-Up
Air Squats
WORKOUT OF THE DAY
“Bench Pyramid”
Heavy Day (Upper Body)
For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between sets
Intermediate
For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between sets
Novice
For Load
10-6-4-4-4-6-10 (lighten the load, focus on practice)
Bench Press*
:30 Seated L-Sit between sets
Bench Press (Practice)
LOADING / LIFTING
Bench Press Build-Up
3 Sets of 5 Reps:
Build across all sets to find starting weight.
A good starting weight is a load that feels very heavy for 6 reps and would struggle to do 7. If athletes are looking for a rough percentage, then ~80% of a 1RM would be appropriate.
After 3 sets, athletes must have their starting weight on the bar for the first working set.
POST WORKOUT/AFTER BASH
Clean-Up & Midline Work
Ab-Roll Outs x 30 (each) or as many reps as can be accumulated in 5:00
Clean & wipe down all equipment, leaving the barbell with a set of bumper plates on. The load doesn’t matter, we just need your athletes to elevate the bar from the ground.
Athletes will place the knees on the ground, align the hands with the shoulders and grab the bar.
Keeping the arms straight, athletes will roll the bar forward while holding a rigid midline (shoulders, hips & knees in one straight line).
Once a straight line is achieved, or as close as we can get without losing midline stabilization, keeping the arms straight, pulling the arms back towards the hips and return to the starting position
Soft Tissue – Pecs & Lats
Take a lacrosse ball or foam roller and spend 2-3 mins digging into the chest and behind the shoulder. Be sure to place the ball on the soft tissue and not the bone.
This can be done in between sets of barbell roll-outs.
EQUIPMENT-FREE WORKOUT
For Quality:
12-8-4-4-4-8-12
Tempo Deficit Push-Ups (4″/2″)
24-16-8-8-8-16-24
Alternating V-Ups
Place hands on an object that is 2-4″ from the ground. This can be anything that has a stable platform
If the deficit is too much, perform a regular push-up, or a push-up from the knees.
