Arms and Core
(Week 2, Athletic Power Surge)Day Overview
This session focuses on developing arm strength and muscular endurance, alongside core stability for athletic agility and power transfer. The exercises target biceps, triceps, and core muscles with high-intensity, controlled reps to enhance muscular resilience and functional movement patterns.
Exercises
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• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
Perform 4 sets of 6-8 reps at RPE 8, focusing on full range of motion and controlled movement. Engage back and biceps for maximum activation. Rest 90 seconds between sets.
Working Sets:
4
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• Dumbbell Curls
Stand upright with feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward and arms fully extended. Keep your elbows close to your torso throughout the movement. Curl the dumbbells upward by contracting your biceps, lifting the weights towards your shoulders. Pause briefly at the top when your biceps are fully contracted. Slowly lower the dumbbells back to the starting position, maintaining control. Keep your back straight and avoid swinging the weights to ensure proper form and muscle engagement.
Prescribed Sets:
Complete 3 sets of 8-10 reps with RPE 8, emphasizing controlled tempo and full contraction. Rest 60 seconds between sets.
Working Sets:
3
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• 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 8-10 reps at RPE 8, focusing on full extension and controlled descent. Engage triceps and chest. Rest 60 seconds between sets.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Execute 3 sets of 10 reps with RPE 7, maintaining a neutral spine and controlled movement to maximize core engagement. Rest 45 seconds between sets.
Working Sets:
3
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• 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 12 reps at RPE 7, focusing on slow, controlled movement to target lower abs and hip flexors. Rest 45 seconds between sets.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds per set at RPE 6-7, emphasizing core stability and proper form. Rest 30 seconds between sets.
Working Sets:
3