Arms and Core

(Week 3, Athletic Power Surge)
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Day Overview

This day emphasizes explosive arm strength and core stability, supporting quick, powerful movements and overall athletic resilience. Focus on heavy, controlled lifts for arms and dynamic core exercises to enhance rotational and anti-rotational strength.

Exercises

  • Chin-Ups (Narrow Grip, Weighted)

    Begin by gripping the pull-up bar with a narrow grip, hands placed closer than shoulder-width apart, palms facing towards you (supinated grip). Hang fully extended with arms straight and shoulders relaxed. Engage your core and pull yourself upward by driving your elbows down and back, aiming to bring your chin above the bar. Keep your body straight and avoid swinging or using momentum. Lower yourself slowly back to the starting position with control, maintaining tension in the back and arm muscles throughout. Use a weight belt or hold a dumbbell between your legs to add resistance if desired. Maintain proper form by keeping your shoulders down and chest slightly lifted during the movement.

    Prescribed Sets:

    Perform 4 sets of 5-6 reps at an RPE of 9. Focus on explosive pull and controlled descent to develop upper back and bicep strength, supporting pulling power.

    Working Sets:

    4

  • Barbell Curls (EZ Curl Bar)

    Stand upright with feet shoulder-width apart, holding an EZ curl bar with an underhand grip, hands roughly shoulder-width apart. Keep your elbows close to your torso and curl the bar upward by contracting your biceps, exhaling as you lift. Avoid swinging or using momentum; focus on controlled movement. Pause briefly at the top, then slowly lower the bar back to the starting position while inhaling. Maintain a slight bend in your knees and keep your back straight throughout the movement to prevent strain.

    Prescribed Sets:

    Perform 3 sets of 5-6 reps with an RPE of 9. Use strict form, focusing on controlled movement to maximize bicep engagement and arm strength.

    Working Sets:

    3

  • Tricep Dips

    Tricep Dips are performed by positioning yourself on a dip bar or parallel bars. Begin by gripping the bars with your arms fully extended and your body suspended in the air. Keep your elbows close to your body as you lower yourself by bending your elbows until your upper arms are parallel to the ground. Push through your palms to extend your elbows and return to the starting position. Ensure your shoulders remain down and away from your ears throughout the movement.

    Prescribed Sets:

    Perform 3 sets of 5-6 reps at an RPE of 9. Focus on full range of motion and controlled movement to build pushing power.

    Working Sets:

    3

  • Hanging Leg Raises

    To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

    Prescribed Sets:

    Perform 3 sets of 8 reps with an RPE of 8. Engage core fully, emphasizing controlled movement to develop anti-rotational and rotational core strength.

    Working Sets:

    3

  • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 3 sets of 8 reps with an RPE of 8. Maintain tight core and controlled movement to enhance core stability and transfer of power.

    Working Sets:

    3

  • seated calf raise

    seated calf raise machine

    Prescribed Sets:

    Perform 3 sets of 12 reps with an RPE of 7. Focus on full extension and controlled lowering to support ankle and calf strength for explosive movements.

    Working Sets:

    3

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