Tuesday ISO - Upper (Gen2)

RPR - Brain Calibration - GOAT Drill x2

Block 1 (4 Sets)

  1. Bench Press Barbell Pins Isometric Overcoming x7sec + x7sec (Pins 12)

  2. Cross-Crawl Push-Up Accelerated Paused x4 Reps ea

  3. Low Cable Row Isometric Overcoming Single Arm Ipsi-Lateral x7sec

  4. Slam Med Ball Left Foot Staggered Overhead Paused x3 Reps

  5. Reverse Cuban External Rotation Pin Isometric Overcoming Disadvantageous Ipsi-lateral x7sec ea 

  6. Shock Bench Jammer Contra-Lateral x4 Reps ea

  7. Rotational Shot Toss Med Ball Single Arm Paused x4 Reps ea

  8. Rear Delt Pin Isometric Overcoming Quadruped Ipsi-Lateral x7sec ea

  9. Spring Ankle High Heel (3-Way Foot) x7sec ea 

 

Block 2 (3 Sets)

  1. Bench Press Pin Isometric Overcoming Underhand Close-Grip x7sec (Pins 14)

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

  3. Lat Pulldown Isometric Overcoming Advantageous Single Arm Ipsi-Lateral x7sec ea

  4. Slam Med Ball Right Foot Staggered Overhead Paused x3 Reps

  5. Shoulder Press Pin Isometric Overcoming Disadvantageous staggered x7sec ea

  6. Shot Toss Overhead Paused x3 Reps ea 

  7. Row Pin Isometric Overcoming Single Arm Disadvantageous Chest-Supported Ipsi-Lateral x7sec ea 

  8. Overhead Delt Pin Isometric Overcoming Quadruped Ipsi-Lateral x7sec ea

  9. Wrist Pronation / Supination Isometric Overcoming Disadvantageous Staggered x7sec ea 

Block 3 (3 Sets)

  1. Dips Band Isometric Overcoming Disadvantageous x7sec

  2. External Rotation Handle Isometric Overcoming Disadvantageous Contra-Lateral x7sec ea

  3. Curl Pins E-Z Bar Isometric Overcoming ½ Staggered x7sec

  4. Shrug Pin Isometric Overcoming Staggered x7sec 

  5. JM Press Pins Isometric Overcoming Disadvantageous Staggered x7sec 

  6. Gripper Isometric Yielding Overhand x7sec

  7. Speed Isometric Overcoming (3-Way Foot) x7sec