REBUILD - IN GYM

Day 23 - Upper Body

Warm- Up

  1. Shoulder Taps & Reaches (2 x 16 each alternating)
  2. Yoga Push Up’s (2 x 10) [Can do these on knees if necessary]

  3. Banded Wall Slides (2 x 10)
  4. Straight Arm Plank (2 x :30-:45 seconds)

Core Movement

  1. Barbell Bench Press (4 x 6-8)
  2. Band Pull Aparts (4 x 10)

  3. Seated Row (Cable/ Band) (3 x 10-12)
  4. Half Kneel, Single Arm Overhead Press (3 x 8 each)
  5. Farmer’s Carry (3 x 30 yards)

Finisher

  1. Band Triceps - Neutral Grip Pulldown, Underhand Pulldown, Overhead Extensions (3 x 12-15 each)

Shoulder Taps & Reaches

2 x 16 Reps Each (Alternating)

Get into a straight arm plank position. Make sure that your hands are directly under your shoulders. The key is to limit hip sway while performing the exercise, so widen your legs out as much as needed in order to limit that. Release one hand from the ground and touch your opposite shoulder slowly, engaging your core the entire time. With shoulder reaches, release one hand and reach directly upward as far as you can without swaying the hips. Alternate sides on both exercises each rep.

Yoga Push ups

2 x 10 Reps (Can do on knees if necessary)

Get into a normal push up position. Make sure that your hands are in line with your shoulders. Perform one push up and on your way back up rock your body backwards into a downward dog stretch. Focus on full shoulder extension and holding a brief calve and hamstring stretch. Then repeat, push up to downward dog position etc.

Banded wall slides

2 x 10 Reps

Place a mini band around both of your wrists. Find a wall and sit against it. Place your arms roughly shoulder width apart creating tension with the band. Make sure your arms stay parallel to each other and slide both arms up the wall as far as you can reach. Once you reach full extension, slide down back to starting position and repeat.

straight arm plank

2 x 30 - 45 Seconds

Get into a straight arm plank position. Make sure your hands are in line with your shoulders. Place feet together and drive heels backward. Engage your core making your belly button disappear and maintain a neutral spine throughout the entire movement. Envision pushing your shoulder blades upward toward the ceiling. Control your breathing and don’t fidget!

barbell Bench press

4 x 6 to 8 Reps

Lay on the bench on your back. Make sure your hands are lined up appropriately on the bar. I prefer putting my pinky fingers on the first little line on a standard bar. Un rack the weight, align bar directly above your sternum. Squeeze both shoulder blades inward, keeping your upper back tight. Slowly lower the weight driving your elbows back at a 45 degree angle. Gently touch the bar to your chest or get the bar an inch off of your chest and exhale while driving the weight back up to the starting position. Repeat.

Band pull aparts

4 x 10 Reps

Place both hands on the band in an overhand grip. I prefer to place my hands towards the ends of the band with about an inch sticking out on both sides. Put both arms out straight in front of you about sternum high. Start with both hands touching. Keeping both arms straight, pull the band apart horizontally as far as you can, focus on squeezing your shoulder blades together while pulling the band. Slowly release the band tension continuing to keep your arms straight and return to the starting position. Repeat.

Seated Row (Cable/Band)

3 x 10-12 Reps

This exercise can be performed with a cable machine or with bands. Seat yourself facing whatever equipment you choose to use. Feet should be shoulder width apart, body should be upright in proper form. If you are gripping a cable attachment or band loops, your grip should be in neutral grip. Row the weight towards you while exhaling. Squeeze your shoulder blades together while pulling and try to think thumbs to nipples on the form. Slowly return the weight to the starting position and repeat.

dumbbell lateral & front raises

3 x 8 Reps Each

In a standing position grab weights with both hands. For the lateral raises, stand up straight and put the weights on the outside of each hip, you should have a neutral grip. Keeping your arms straight, slowly raise the weight laterally until you reach shoulder height. Slowly return to the starting position. For the front raise, place hands in front of the body in an overhand grip. Keeping arms straight, slowly raise the weights straight upward until you reach shoulder height. Slowly return weight to the starting position.

Half kneel, single arm overhead press

3 x 8 Reps Each

Get into a half kneel position with one knee down on the ground. Place the weight in the hand on the same side of your body that has the knee that is down. Curl the weight up and press that weight straight upward to full extension. Opposite arm can be out straight or with your hand on your hip. Slowly return weight to the starting position. Do all listed reps on one side first and then switch sides.

Farmer's Carry

3 x 30 Yards

This exercise can be done with kettlebells or dumbbells. Take the weights and place them on the outside of your feet that are shoulder width apart. Hinge at the hips and pick them up off of the ground like a deadlift. Get a strong chest, squeeze your shoulder blades together, keep your arms straight holding the weight and engage your core. Walk the 30 yard length, and slowly turn around and return back to the starting point. Use your legs to set them back down, not your back.

Band Triceps (neutral grip pulldown, underhead pulldown, overhead extensions)

3 x 12-15 Reps Each

This exercise can be performed with a cable machine or with bands. Seat yourself facing whatever equipment you choose to use. Feet should be shoulder width apart, body should be upright in proper form. If you are gripping a cable attachment or band loops, your grip should be in neutral grip. Row the weight towards you while exhaling. Squeeze your shoulder blades together while pulling and try to think thumbs to nipples on the form. Slowly return the weight to the starting position and repeat.

Day 22

Day 24

Write down your stats.

Record the time it takes you to complete a workout, the number of reps you’re able to complete, the amount of weight you can lift, or all of them - keeping a consistent log of these stats is massively helpful. This will help you stay motivated to see improvements and it keeps that carrot dangling in front of you if you use these metrics to set goals.

Don't forget!

There's a full community of like-minded Wilderness Athletes taking action. Get in on the conversation for and help keep each other accountable.