DAY 2: UPPER BODY LIFT featuring alternate prescriptions for:

  • 🔴⚪️ Skill Athletes – goal: high-threshold pressing strength, trunk-integrated pulling, scapular resilience

  • ⚪️🔴 BIG-Skill Athletes – goal: explosive pressing, hypertrophy, rotational control, joint integritY

✅ DAY 2: UPPER BODY LIFT

🧰 Prehab & Activation Protocol (Both Groups)

  1. Wall Slides with Foam Roller – 2x10
    Demo

  2. Quadruped Shoulder Taps – 2x10/side
    Demo

  3. Scapular Band Row + ISO Hold – 2x10 (2s hold at top)
    Demo

  4. Bear Crawl Hold + Reach – 2x10/arm

🧘 Shoulder, Scap, and Trunk Mobility (Both Groups)

  1. Wall Pec Stretch + Reach – 2x30 sec/side

  2. Open Book T-Spine Stretch – 2x10/side
    Demo

  3. Kneeling Lat Band Stretch – 2x30 sec/side
    Demo

🔴⚪️ SKILL UPPER BODY LIFT

Main Lifts

  1. HEAVY BAND Bench Press – 4x5 @ 80–85%

    • Reduce shoulder strain, overload triceps lockout

  2. Chest-Supported Row – 4x8 (controlled eccentric)

Accessory Lifts

  1. Half-Kneeling Landmine Press (Heavy) – 3x6/arm
    Demo

  2. Incline DB Fly + Press Combo – 3x8

    • Stretch + concentric drive

  3. Neutral-Grip Pull-Ups – 3xMax Reps

  4. Rope Face Pulls – 3x12
    Demo

Rotational / Anti-Rotational Core

  1. Landmine Anti-Rotation Press – 3x8/side
    Demo

  2. Weighted Dead Bug – 3x10
    Demo

Grip Work

  • Trap Bar Shrug Hold – 3x30 sec

  • Fat Gripz Hammer Curls – 3x10

  • Plate Pinch Pull + Hold – 3xMax Time

⚪️🔴 BIG-SKILL UPPER BODY LIFT (ALT)

Main Lifts

  1. DB Floor Press – 4x6 @ moderate load

    • Trunk engagement, shoulder-friendly

  2. 1-Arm DB Row on Bench (W/ Rotation) – 4x8/side
    Demo

Accessory Lifts

  1. Tall Kneeling KB Overhead Press – 3x6/arm
    Demo

  2. Feet-Elevated Pushups (Tempo 3-1-X) – 3x10

  3. Chin-Ups (Underhand Grip) – 3xMax Reps

  4. Band-Resisted Horizontal Row – 3x15

Rotational / Anti-Rotational Core

  1. MB Punch Throw – 3x5/side
    Demo

  2. Cable Anti-Rotation Hold (Split Stance) – 3x15 sec/side
    Demo

Grip Work

  • KB Bottoms-Up Hold – 3x30 sec/arm

  • Towel Rows – 3x10

  • Rice Bucket Twist – 2x30 sec

💨 Post-Lift Recovery

  • Foam Roll: Lats, Pec, Upper Back – 30 sec each

  • Sleeper Stretch – 2x30 sec/side

  • 90/90 Breathing – 3 rounds

  • Wall Dead Bug Iso – 2x30 sec

🥩 Nutrition – Muscle Repair + Tissue Hydration

Pre-Lift:

  • 30–50g carbs (toast, rice cakes, granola)

  • 20–30g protein (eggs, whey)

  • Avoid fats pre-lift

  • 16–20 oz water + electrolytes

Post-Lift:

  • 40–60g carbs (fruit smoothie, cereal, rice)

  • 30–40g protein (whey isolate, chicken)

  • Creatine (5g), Omega-3s, magnesium

  • Add sodium + potassium if training was hot