Set 1: 15 Reps with a 2s Negative (Down)

Set 2: 12 Reps with a 2s Negative (Down)

Set 3: 10 Reps with a 2s Negative (Down)

Set 4: 8 Reps with a 2s Negative (Down)

Athletes Notes

Movement demo:

Standing Barbell Strict Press: https://www.youtube.com/watch?v=lqLfOIECEF4

Rest:

2:00 between sets

Notes:

Increase loading each set, but keep your body squeezed tight. Brace the abs, squeeze your booty, and let the shoulders and arms do the work.

Set 1: 12 Reps each arm with a 3s Negative

Set 2: 10 Reps each arm with a 3s Negative

Set 3: 8 Reps each arm with a 3s Negative

Set 4: MAX Reps @ 70% of 8 rep with NO BAND

youtube.com/watch?v=4LObT9xA1wA

Athletes Notes

Movement demo:

Half Kneeling banded Single Arm DB Overhead Press: https://www.youtube.com/watch?v=4LObT9xA1wA

Rest:

90 Seconds between sets

Notes:

Use the opposite arm to brace and balance. Looking for the working arm to come all the way down and not just to touch the shoulder, much like an Arnold press. This is going to work the fullest range of the shoulder musculature. Perform all reps on one arm before swapping to the other.

Chest Supported Reverse Fly’s

-15 Reps (Moderate Weight))

youtube.com/watch?v=Wa4VdaERx_s

Immediately Into…

-15 Bent Over Band or Cable Front Raise with a 1 second pause to the top

youtube.com/watch?v=kT4L5jDpAtI