Upper Body Push Pull Rotate Training

Learn how to improve muscular endurance and strength with upper body push, pull, and rotate training. Choose exercises from different categories, alternate between moves, and focus on major muscle groups. Reflect on the differences between push and pull exercises to target specific upper body muscles effectively.

• Upper Body
• Push Pull
• Strength Training
• Muscular Endurance
• Major Muscle Groups

qpen Follow

Uploaded on Oct 05, 2024 | 0 Views

Download Presentation

Please find below an Image/Link to download the presentation.

The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author. Download presentation by click this link. If you encounter any issues during the download, it is possible that the publisher has removed the file from their server.

Presentation Transcript

1. UPPER BODY PUSH PULL ROTATE TRAINING ESSENTIAL QUESTION: LEQ: CAN I APPLY MY KNOWLEDGE OF THE MAJOR MUSCLE GROUPS TO IMPROVE MUSCULAR ENDURANCE AND STRENGTH?

2. DIRECTIONS Choose and circle 1 exercise from each strength training category. Alternate between the two moves in each block of work. Complete 8-12 reps of move one and rest for 15-20 seconds before performing move two. Repeat exercise one and two for 4 total rounds.

3. UPPER BODY STRENGTH: Choose 1 exercise from each push/pull block, alternate moves for 4 rounds. BLOCK 1 BLOCK 2 1.ARNOLD PRESS 2.L RAISE 3.NEUTRAL GRIP PRESS BLOCK 3 1.TRICEPS KICKBACK 2.TRICEPS EXTENSION 3.SKULL CRUSHER 1.HAMMER CURL 2.BICEPS CURL 3.W CURL BONUS ROUND *ROTATE 1.BICYCLE R 2.BICYCLE L 3.BICYLE PUSH 1.PUSH UPS 2.CHEST PRESS 3.CHEST FLY PULL 1.BENT OVER ROW 2.RENEGADE ROW 3.LAWN MOWER ROW 1.DB PULL OVER 2.SUPERHUMAN PULL DOWN 3.SUPERHUMAN I-Y-T *ANTI-ROTATE 1.DEAD BUG R 2.DEAD BUG L 3.DEAD BUG

4. REFLECTION 1.HOW WOULD YOU DESCRIBE AN UPPER BODY PUSH EXERCISE? 2.HOW WOULD YOU DESCRIBE AN UPPER BODY PULL EXERCISE? 3.WHAT UPPER BODY MUSCLES ARE WORKED DURING PUSH MOVEMENT? 4.WHAT UPPER BODY MUSCLES ARE WORKED DURING A PULL MOVEMENT? 5.WHAT S THE DIFFERENCE BETWEEN HORIZONTAL AND VERTICAL PUSH/PULL?