Upper Body
FOUNDATION FORCE
Focus: Full Upper-Body Strength - A balanced upper-body strength session built around controlled pressing, pulling and shoulder work. The goal is to develop foundational strength through moderate loads, high-quality technique and carefully selected exercises that build strength without unnecessary complexity.
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Session Breakdown
Sets1
Reps6 Min
WeightEasy
Make sure your body is properly warmed up before starting the strength exercises.
Sets3
Reps8
Weight0-1 RIR
Focus on a controlled 2-second lowering phase. Keep your chest up and drive the handles forward without locking out aggressively.
Sets3
RepsTF
Weight0 RIR
Focus on pulling your elbows down toward your sides. Control the descent for 2 seconds and avoid swinging or using momentum.
Sets3
Reps10 Per Arm
Weight1 RIR
Keep your core tight and glutes engaged. Press smoothly while keeping your torso tall and controlled throughout the movement.
Sets3
Reps10 per Arm
Weight1 RIR
Focus on driving your elbow back rather than pulling with your hand. Pause briefly at the top and lower the weight under control.
Sets3
RepsTF
Weight0 RIR
Keep your shoulders controlled and lower yourself for 2 seconds. Drive through your hands to return to the starting position without bouncing.
Sets3
Reps12
Weight1 RIR
Pull the rope toward your face while keeping your elbows high. Control the return and avoid using momentum.
Sets3
Reps10 Per Side
Weight1-2 RIR
Focus on staying stable and resisting rotation. Keep your torso still as you press the handle away from your body.