Thursday Speed - Upper (Gen2)

RPR - Brain Calibration - Hormonal Strain- Speed-Agility

Block 1 (3 Sets)

  1. Incline Bench Press 1080 NXCIT @1.0 x6-8 Reps

  2. Push Up Band Cross-Crawl Accelerated x3 Reps ea

  3. Low Cable Row Banded NXCIT Oscillatory x11-14 Reps 

  4. Slam Med Ball Left Foot Staggered Overhead x3 Reps 

  5. Cuban External Rotation Band Ipsi-Lateral Rebound x17-20 Reps ea 

  6. Bench Throw Reverse Band x4 Reps 

  7. Rotational Shot Toss Med Ball Single Arm x3 Reps ea

  8. Rear Delt Quadruped Ipsi-Lateral Rebound x19-22 Reps ea

  9. Horizontal Band Pull Contra-Lateral Single Arm x3 Reps ea

  10. Spring Ankle High Heel (3-Way Foot) x5sec ea 

Block 2 (3 Sets)

  1. Incline Bench Press 1080 2-Board Close Grip NXCIT @1.0 x8-10 Reps

  2. Downward Rotational Shot Toss Med Ball Single Arm x3 Reps ea

  3. Lat Pulldown Banded NXCIT Disadvantageous Oscillatory x7-9 Reps

  4. Slam Med Ball Right Foot Staggered Overhead x3 Reps

  5. Shoulder Press Landmine 2 Banded Contra-Lateral AFSM x12-15 Reps ea

  6. Shot Toss Overhead x3 Reps ea

  7. Overhead Delt Quadruped Ipsi-Lateral Rebound x17-20 Reps ea 

  8. Diagonal Band Pull Contra-Lateral Single Arm x3 Reps ea 

  9. Reverse Cuban External Rotation Ipsi-lateral Rebound x17-20 Reps ea 

 

Block 3 (3 Sets)

  1. Tricep Extension Cable Band Overhead Staggered x6-8 Reps 

  2. Row ½ Kneeling Cable Ipsi-Lateral Oscillatory x13-16 Reps ea 

  3. Shock Row Jammer Ipsi-Lateral x4 Reps ea

  4. Shrug Band Staggered x12-15 Reps

  5. Curl Band pro-sup Staggered x9-12 Reps  

  6. Gripper Underhand x17-20 Reps

  7. Speed Pulse (3-Way Foot) x12-15 Reps ea