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ALIGN Training: Monday, 7/20/2020

UB Pull & Stimulation


B. Upper Body Superset: Complete one set of first movement, rest, then set of next movement, rest. Repeat until you have done 4 sets total.


B1. Strict/rack/sheet pullup or row, 4 sets of 8-10 reps, rest 15 seconds

-Rack pullups: keep hips under shoulders!

-Sheet rows: Work on going deeper / deeper angle. https://www.instagram.com/p/B-uIWvsHldR/ (Dr. Caleb Burgess on Instagram – find his Strong Back post from 4/8 or 4/9); OR go to 0:54 - https://youtu.be/rloXYB8M3vU – he’s got a pretty narrow grip here. He also has more thoracic extension than we normally recommend. Be mindful of rib flare!


-Other options for pullups/rows: https://youtu.be/K06vELlwmZw (around top of door; hook around stair if you have an open staircase); https://youtu.be/TdZNJTJ0hwE; https://youtu.be/ofq1hfnYkwM


B2. Banded Supinated Front Raise, 4 sets of 12 reps, rest 30 seconds

B3. DB Face Pull, 4 sets of 20 reps, rest 15 seconds

B4. DB Supinated Row, 4 sets of 10 per arm, rest 30 seconds

B5. Towel Curls, 5 sets of 20 reps per arm, rest 15 seconds


Metabolic Conditioning

EMOM x15 minutes (“every minute on the minute”)

1st: 12-15 HPC (95/65 or DBs 50/35)

3rd: 12-15 bent over row (may use DBs or BB – moderate weight)

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