Combine Session #5 – Upper Body Workout

Combine Prep Day 5 of 36: Upper Body Workout

Today’s session focused on accumulating volume to build upper body mass. Because the workout heavily biased towards pressing, a significant amount of time was dedicated to shoulder prehab.

Roll – 5 min

• Glutes + hip rotators w/ baseball or tennis ball
• Posterior shoulder w/ tennis ball
• Quads + IT band w/ medicine ball
• Middle / upper back w/ foam roller
• Lats w/ foam roller

Flexibility / Mobility / Activation – 10 min

• Band pull-aparts x 15
• Band shoulder stretch x 10
• Lying internal rotation stretch x 5/side (2 sec hold)
• Lateral lunge x 5/side
• 1L SLDL w/ toe touch x 5/side
• T-spine reach throughs x 10
• Wall slides x 10

Dynamic Warm-up – 5 min

• BW squats x 10
• Jumping jacks x 10
• Seal jacks x 10
• Wideouts 2 x 5 sec
• Pogo jumps x 10 sec
• Mountain climbers x 5/side hold for 1-2 sec
• Hindu push-ups w/ push-up+ x 10
• Inchworm x 5

Plyometrics & Medicine Ball

• 2 leg lateral broad jump 2 x 3/side
• Hurdle hop & stick 2 x 3/side
• Plyo push-ups off bench 2-3 x 3
• Rapid fire side toss 2 x 10/side
• MB overhead slams 2 x 10

Strength & Power Development (proceed to private membership site)