4.27.26UpperST - Kyra Williams Fitness

Warm Up/ Dynamic Stretches – Two Times

Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..

Prone Thoracic Rotations – https://www.youtube.com/watch?v=IX6_4xpLpeU x 3 each way, each position

Bottoms up hold – https://www.youtube.com/watch?v=AUJhWhCoPzo x :10 with elbows bent + :10 with arms overhead

Primary Lift – Barbell Push Press

Warm-Up:

5 @ RPE 5

3 @ RPE 6

2 @ RPE 7

1 @ RPE 8

Working Sets:

4 x 3 @ 82–85%

5 x 3 @ 72–75% (speed focus)

Primary Lift – Dual DB Push Press

Warm-Up:

8 @ RPE 5

5 @ RPE 6

3 @ RPE 7

2 @ RPE 8

Working Sets:

4 x 6 @ 80–82%

4 x 8 @ 70–72% (smooth + fast)

Superset 1 – Three Times

Alternating up DB/KB bicep curls – https://www.youtube.com/watch?v=HZ_TF-alCTk x 10 each

Week 1, get to know the movements and find an RPE ~7-8 for the entire workout.

Superset 2 – Three Times

Circuit 3 – Three Times

Conditioning –

For time –

6-12-18

For time, complete 6 sit ups any variety, 6 each way, lateral hops over your db with feet apart then 6 db swings. Then 12 of each, then 18 of each.

Cool down/ static stretch –

Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching