Prologue - Week 3

Finally, Time for some upper Body - Pushing, Pulling, and Rotation

The muscles above the waist may be smaller, but part of your upper body includes your trunk, or core muscles. I don’t like “abs” because it forgets about 2/3 of the rest of the muscles that matter.

  • Our Core consists of 3 parts that come together to make a whole

    • The “Abs” being your six pack muscle, and the deeper muscle that protects your organs (2 muscles)

    • The sides include your obliques (commonly known), but also the muscles in your ribs called your intercostals. More on this later on.

    • Lastly, your lower back known as your spinal erectors. A lot of people avoid working your lower back because of fear of injury, but pain in your lower back is more often than not caused by a WEAK lower back. So we make it stronger!

Of all the parts of your body that you want to be strong. Your core is #1.

Warm-up

Our Warm-ups will remain consistent for the entirety of the program. The goal will always be 10~ minutes, while hitting our 3 main points. Heart rate, spine, and an antagonist exercise (opposite).

  • You earn that right to not need to do a structured warm-up by building a strong, solid foundation, so keep going and reap the rewards later.

If you’d like a more in-depth look

Check out this blog post or refer back to the breakdown given during week 2.

Pushing

For upper body movements we separate them into Vertical and Horizontal. Neither is more important than the other, what is important is that they are balanced. More balance in the system means less chance of injury, and less chance of pain (yay!). This applies to both pushing AND pulling.

Horizontal PUshing

This one is easy. It’s a Push-Up. You are pushing perpendicular to your torso.

Before we go any further. Let’s get one thing straight. Push-ups Suck. Fortunately, there are many ways to spin a difficult exercise and turn it into an effective one.

This is where we introduce what are called Isometric Exercises.

Iso = same, Metric = Movement. Isometric = Same Movement. Think a plank. Anything can be an isometric movement (and we’ll do them often).

Isometrics will always be the safest, most effective way to introduce a movement. This is why last week we had you pause during your squats. The more TIME you spend in a position that is difficult the better.

Vertical Pushing

The simplest form of this is a Shoulder Press. You are pushing in line with your body.

This can be done with any implement. A kettlebell, a band, a dumbbell, one arm at a time, both arms together. Etc…

Pulling

Now that we’ve gotten Horizontal and Vertical out of the way as well as Isometrics, we can move on to the next most important topic.

in general, I’d rather you do TWICE as much pulling exercises as pushing.

The reason being, is that we naturally use our pushing muscles more in everyday life. When we pick up a box, when we put groceries away, when we hold our babies we are using our pushing muscles (the muscles on the front side of your body).

In order to stay balanced, we do twice as much for at least the first 6 months of building your workout lifestyle. Balance is key to less pain, and more fun ahead. Be patient, trust the process.

Anyways

Horizontal Pulling

The simplest form of this is a Row. Perpendicular to your body.

Again, DB, Barbell, KB, they all apply. You can even brace your torso with your other arm on a bench or a wall to add variation. Single arm, double arm, blah blah you’ve heard it.

Vertical Pulling

The simplest form of this is an Upright Row. In line with your body.

The most quintessential form of an upright row is a Pull-up. This is a huge goal for a lot of people and something we will progress toward.

Rotation, Also known as Twisting (Best for last)

  • Twist - Rotating your spine

This is a big one.

A strong core provides a foundation for both your upper and your lower body. It is the conduit through which all energy flows.

This week we will dig into half of the equation, being rotation (the other half will be next week).

Like we talked about in our warm-up, a main function of your spine is to rotate. So let’s make it stronger.

The simplest form of rotation is a Russian Twist. KB/DB/Etc.. All good things come from load (weight).

What’s cool about your core, is that it’s the only muscle you can train every day and get away with (in general)

So don’t worry we will be doing plenty more.

Goal for Week 3

Continue to Consistenly warm-up

Perform a Push AND A Pull at least 3 times this week (In general, Every Other Day)

  • Note: This week you have two sets of push and four sets of pull. Remember, twice as much pulling as pushing! (to start)

  • Note: Try at least one horizontal AND vertical of each throughout the week. Maybe find which you like more.

If you have your own equipment or access to a gym, feel free to replace these with something you feel you would enjoy more.

  • Horizontal Push Examples:

    • High Plank 2x30s+ (if this is easy, try and end each set with a 10-20 second negative rep (suuuuuuper slow).

      • This is also our first isometric exercise programmed.

    • Push-up Negatives 2x10 with each rep being at LEAST 3-5 seconds on the way down. Push up from knees!

  • Vertical Push Examples:

  • Horizontal Pull Examples:

    • Seated Band Row 4x15-25 (fast in, slow out) - Don’t let it slip off your shoes! Or use a doorknob/rack if you have one

    • Row 4x10 each arm (slow down, fast up)

  • Vertical Pull Examples: