Pro Football Upper Body Session

Today was our second upper body session of the week.  This is for a player who has access to a full weight room at their house. The exercises and sets/reps vary depending on where we are in the block and what I’m trying to accomplish with a specific person. As you can tell, there’s a fair amount of intensity and volume here. This is because everyone is completely off from practice right now.

I’m loving this time with my athletes because we get extra time to work on high intense efforts and not worry about competing with all their outside training.

We started with some bike tempo to develop the aerobic system. 15 minutes.

Warm-Up

PVC pipe Roll thoracic/lumbar region

Medball upper body warm up – 8lb medball

Band pull apart series – 4 directions x 10/e – Scapular Wall Slide x 10, Thoracic Extension + Rotation x 10

External rotation + punch – 2×8

DB shrugs – 2 x 20 (2 second hold each rep)

4 way neck with band – 1×20 each direction

Bench Press

Multiple warm-up sets

• Mini-band resisted bench – 275 + 1 mini-band each side – 4×3

• 3 board press – 265×5, 275×5, 285×5

Iso-Dynamic Row Series – 2x

Banded facepull – 2×15

Cross body tricep ext – 4×8

Db deadstop lateral raise – 2 x 15

Hammer curl – 3×8