Arms and Core
(Week 1, Athletic Power Surge)Day Overview
This day targets arm strength and muscular endurance, combined with core stability exercises to support explosive movements and overall athleticism. The focus is on high-intensity, controlled reps to develop muscular resilience and functional core strength essential for dynamic athletic performance.
Exercises
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• barbell curl
standing barbell curl
Prescribed Sets:
Perform 4 sets of 6-8 reps with an RPE of 8. Focus on controlled movement and full range of motion, emphasizing biceps engagement for arm strength.
Working Sets:
4
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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 4 sets of 6-8 reps with an RPE of 8. Keep elbows tucked and control the descent to target triceps effectively.
Working Sets:
4
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 8. Maintain a tight core and controlled movement to build anterior core strength and stability.
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 10-12 reps with an RPE of 7. Focus on controlled movement and engaging the lower abs for core endurance.
Working Sets:
3
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• Russian Twists (with Medicine Ball)
Sit on the ground with your knees bent and feet flat or slightly elevated for increased difficulty. Lean back slightly to engage your core muscles. Hold a medicine ball with both hands, extending your arms in front of you. Twist your torso to one side, bringing the medicine ball toward the ground beside your hip, then rotate to the other side. Keep your core engaged throughout the movement, and avoid using momentum—focus on controlled rotations. Maintain a straight back and avoid collapsing your chest. For added challenge, lift your feet off the ground or increase the weight of the medicine ball.
Prescribed Sets:
Perform 3 sets of 12 reps per side with an RPE of 7. Emphasize rotational control and core engagement to develop rotational power and stability.
Working Sets:
3
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• Plank with Shoulder Taps
Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.
Prescribed Sets:
Hold for 60 seconds per set with an RPE of 7. Alternate tapping each shoulder while maintaining a stable plank position to enhance core stability and shoulder control.
Working Sets:
3