Performance
Upper Body Performance 1 [P]rehab Program
Improve athleticism & performance for a fraction of the cost of in-person PT
Train the qualities your sport demands.
Do you want to: Train your arm endurance and strength? Learn new power based movements for your upper body? Dive into safe upper body exercises to perform? Then this program is for you! In this program, we train your endurance, strength, and power. You will be introduced to med ball slam variations for power along with upper extremity plyometrics. For strength and endurance, time to get out some weights and hit our favorite rowing, pulling, carries, and pressing patterns that not only will overhaul your upper body performance but will do so safely. Ohhh yeah… don’t forget the arm farm; biceps and triceps work included and then round it out with mobility work in the cool down. This is a performance program specific to training the entire upper body! If dealing with any discomfort check out our body region Rehab and/or Prehab programs. If this program is too challenging for you, check out Shoulder Prehab! If you are looking for more of a challenge, check out our Upper Body Performance Level 2 Program!
- Duration
- 8 weeks
- Frequency
- 2-3x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Right into some pushing with push-ups! The training doesn’t stop there, you will also hit an absolute shoulder burner bird dog variation and round it out with some explosive med ball push tosses. Strength training takes on floor pressing in a bridge position, 3-point rows, and then you're hanging out with the dead hang to overhaul grip strength.
- Week 2
Pushing power is progressed to plyometric pushups and we sneakily check in on your balance with a single leg RDL ball toss. Strengthening this week moves to vertical pressing and pulling combined with a challenge kettlebell carry to test the stability of your upper body.
- Week 3
Plyo push ups are upgraded again to now a single arm landing and med ball tosses are back 3-point dumbbell rows return, less reps but with more weight and carries take on the suitcase version. Lastly, accessory work bicep curls with dumbbells progression from the band!
- Week 4
Plyo push ups take one more progression, the floor Russian Dip! This really tests power but know an alternative is available. You then visit another bird dog shoulder burner variation, more steps to the med ball toss. In the building zone you check out stability with a kettlebell armbar rotation and then flex your carrying muscles with a classic farmer carry.
- Week 5
Taking a break from plyo push ups, this week you move into chops, that's right get ready to chop some firewood! Med ball tosses progress to slams. Strength work takes on vertical pressing and pulling. Bicep curls move the pronated grip to bias the brachialis muscle group.
- Week 6
Thoracic spine and hip mobility do play a role in upper body performance and you get to see if you have any “sticky” points with the bootstrapper this week. You perform lifts, opposite diagonal of a chop to create upper body balance, and add a squat to med ball slams allowing a more powerful slam. The landmine comes for pressing and rowing while dead hangs return!
- Week 7
Back to chopping but this time in a split stance. Med ball slams will also take a progression to split stance positions. Deadlift to high pull from week 5 is progressed to Sumo Deadlift High Pull; using those hips to drive and assist more weight with this variation! Strength is classic circuit of floor pressing, 3 point rows, and a good ol front rack carry. Celebrate at the end with dumbbell hammer curls biasing that brachioradialis.
- Week 8
Last week of level 1! Chops last week, lifts this week and you guessed it split stance position. This week will be a bit of a recovery week for the upper body while we check in on your single leg balance and leg strength with wall balls and single leg RDL rows. Grip is challenged with a “pinch” grip variation that your forearms will thank you for. Finish it out with tricep extension work and then get mentally ready for level 2!
Fit check
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