Arms and Core

(Week 4, Athletic Power Surge)
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Day Overview

This session targets arm strength and muscular endurance, combined with core stability essential for athletic performance. Focus on controlled, explosive movements to develop power and resilience. Short rest intervals and high effort reps support muscular endurance and functional 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 reps with an RPE of 8. Use assistance if needed to maintain proper form. Focus on controlled eccentric and explosive concentric phases to build pulling power.

    Working Sets:

    4

  • • barbell curl

    standing barbell curl

    Prescribed Sets:

    Perform 4 sets of 6 reps at an RPE of 8. Keep elbows tucked and focus on controlled movement to maximize bicep engagement.

    Working Sets:

    4

  • • 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. Maintain full range of motion and controlled eccentric to develop pushing endurance.

    Working Sets:

    4

  • • Ab Wheel Rollout

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

    Prescribed Sets:

    Perform 3 sets of 10 reps with an RPE of 7-8. Focus on core stability and controlled extension, avoiding sagging or arching.

    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 12 reps at an RPE of 7. Engage core fully and control movement for abdominal endurance.

    Working Sets:

    3

  • • Plank

    Hold a plank position on your forearms to engage the core muscles.

    Prescribed Sets:

    Hold for 60 seconds per set with an RPE of 7. Maintain a neutral spine and tight core to develop stability for athletic movements.

    Working Sets:

    3

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