Name: Playbook - Sean Garner - Dynamic Upper Body Lift
Uploaded: 2022-11-15T19:51:51.176Z
Duration: 45 min
Description: Dynamic Upper Body Lift

Today's workout is going to be explosive as you work with bands on the bench press and various as lifts.  Let's go!!

The purpose of this exercise is bar speed. If it feels slow it's too heavy.  You should be able to hear the weights and bar "cling" as you explode up.

Banded Speed Bench Press at 50% or 1 RM

Keep the core braced and feet flat on the floor. Keeping the elbows at 45* from the body, lower them to the floor and explode up extending the arms fully.

DB Floor Press

Keep the core braced as you hinge back.  Drive the elbows back towards the hips as you squeeze the shoulder blades back.

DB Bent Over Row

Keep the core braced as you press the barbell overhead locking out the elbows.  Pull the bar back down to the chest as you lower to the starting position.

Barbell Overhead Press

Keep the core braced as you drive the elbows back pulling yourself over the bar.

Pull-up

Keep the elbows in and pointed up as you lower the bar towards your forehead. Extended your arms fully flexing your triceps at the top.

Skull Crusher

Keep the core braced and shoulders back as you lower yourself down.  Do not let the shoulders roll forward as you lower yourself down.

Dynamic Upper Body Lift

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