Arms and Core
(Week 6, Athletic Power Surge)Day Overview
This session aims to develop arm strength and muscular endurance, combined with core stability essential for athletic agility and control. The focus is on explosive, high-intensity movements with controlled reps to maximize power transfer and core resilience. The workout concludes with core drills to enhance stability and rotational power.
Exercises
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• 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 4-6 reps at RPE 9, emphasizing explosive pull and controlled descent. Use assistance if necessary to maintain high effort. Rest 2-3 minutes. Focus on engaging lats and biceps for upper arm strength.
Working Sets:
4
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• barbell curl
standing barbell curl
Prescribed Sets:
Complete 3 sets of 6-8 reps at RPE 8-9, emphasizing explosive curl and controlled lowering. Rest 1.5-2 minutes. Focus on maximal contraction and speed to develop arm power.
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 4 sets of 6-8 reps with RPE 8-9, focusing on explosive push and slow eccentric. Rest 2 minutes. Builds pushing strength and tricep resilience.
Working Sets:
4
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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 8-10 reps at RPE 8, emphasizing explosive core engagement and controlled return. Rest 1-1.5 minutes. Enhances core stability and rotational power.
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 RPE 8, focusing on explosive hip flexion and controlled lowering. Rest 1 minute. Develops lower abdominal strength and hip mobility.
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 plank position for 45 seconds, then perform 20 shoulder taps per side at RPE 8. Complete 3 rounds with minimal rest. Improves core stability and shoulder control for athletic movements.
Working Sets:
3