Performance
Upper Body Performance 2 [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: Feel more confident than ever in your upper body strength? Learn safe overhead strength exercises? Build on power and agility of your upper body? Then this program is for you! Compared to Level 1 this version turns up the complexity and intensity a bit. You will be performing higher levels of med ball slams and toss variations along with upper body plyometrics to train power. Strength training intensity is also increased with our favorite rowing, pulling, carries, and pressing patterns that not only will overhaul your upper body performance but will do so safely. The arm farm also continues in level 2, no way we were leaving that out! 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 Upper Body Performance 1! If you are looking for more of a challenge, check out Overhead Accessory Work For CrossFit Athletes!
- Duration
- 8 weeks
- Frequency
- 2-3x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Starting off right with the Incline Shoulder Tap and move into alternating med ball slams in a split stance position. You take on a push press; use those hips to help you drive that heavy weight up overhead, and an overhead dumbbell press EARTHQUAKE style to challenge your stability. Vertical pushing lets us balance it out with vertical pulling and end that circuit with some more overhead stability via bottoms up carry. Your triceps are not forgotten at the tail end!.
- Week 2
Spicing up this week with the Floor Russian Dip! Curious as to what that is? Better get started to find out! Med Ball slams are progressed adding a curtsey lunge in and then the landmine comes out. Overhead press, rowing, chest press - all with the landmine this week. Finish it out with some heavy farmer carries and bicep curls.
- Week 3
Animal crawl time - this week you get to be a bear! Med Ball power training is switched up to scoop tosses and then it's on to some high pulls. For strength training you take on a single leg bridge with a chest press and 3-point dumbbell row; don’t be afraid to go heavy here! Finish it off with offset carries for core and grip strength and then serve up some burn to those triceps.
- Week 4
Reverse those bear crawls this week! Do your best to keep your core engaged and tight on this one. Med balls move to shot put throws and then the obliques take on another challenge. Strength wise, you went heavy last week so this week we thought it’d be nice to give you some banded recovery work but know a challenge dead hang is still included! Finish it out hammering out some hammer curls.
- Week 5
No crawling this week but dragging does occur via kettlebell pull throughs further challenging that core. Med Ball slams are back using an alternating rainbow slam. Next, single arm kettlebell swings are used to prep you for upcoming cleans in week 6. Strength takes on one of our favorite deadlift variations: suitcase deadlift, hope your grip is ready for this! Lastly, fully overhaul any grip strength you got left with a spherical grip kettlebell carry. Accessory work, yes please. Bicep curls and posterior (back of the body) trunk training coming up.
- Week 6
Bottoms up for the pike shoulder taps, followed by more power to the Med Ball slam. As promised, you complete a power clean with the kettlebell. Let’s get those upper traps singing with upright rows. Dead hangs take on the challenge of one arm; note any differences you feel side to side with this one. Tricep action in accessory, oh yeahhh!
- Week 7
Take on a new push up challenge and Med Ball throw this week. The landmine also returns for some pressing movements and grip strengthening. Mixed in between those vertical presses you visit pull-ups; feeling up for a challenge? Take on Single Arm Pull-Ups; one hand on the bar the other on a loop or resistance band. Accessory work goes back to the biceps!
- Week 8
Revisit the power clean this week and add in a press! Push ups are also advanced to the earthquake version and Med Ball throws get more power behind them with a double hop technique. The rowing pattern is also progressed by adding in a trunk rotation with it - yes, it’s okay to do and will transfer to functional activities in your daily life! Lastly, take on the horizontal kettlebell carry to see how far your grip and forearm musculature has come and finish out with some tricep work.
Fit check
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