Name: Playbook - Taylor Stalter CSCS - Upper-body Pull for Non-Enhanced Athletes
Uploaded: 2022-06-13T03:04:50.596Z
Duration: 75 min
Description: Upper-body Pull for Non-Enhanced Athletes

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Just like JJ but crossing the arms in front and the feet over, alternating with each “in” being sure to stretch and contract the back and chest

Seal Jacks

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Squat down and jump as high as possible
- POWER is the goal, utilize a counter movement.

Vertical jumps

Go into as deep of a squat as you can hold—hold 3 seconds—fire your glutes, quads, and calves to get as high as you can.

Pause Squat jump

Warm Up

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Keep your shoulder locked back, overhand grip just outside shoulder width

Pull your chest up to the bar by driving your elbows down and behind you

Lower under CONTROL

Pull ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

EZ-bar bicep curls

Set up the DB’s you need for each exercise and claim an incline bench.

Minimal time between each exercise to create a “super set” rest between each superset

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Superset: Dec. Curls and Rev. Flyes

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Dumbbell shoulder shrugs

Simply walk, hydrate, and STRETCH your shoulders, chest, and back using stretches such as across the chest and over the head for 20sec at a time during your walk.

Upper-body Pull for Non-Enhanced Athletes

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