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Wellness Diary

Activation & Stabilization Phase


Wednesday Upper Body 
Phase 1 - Day 2

Dynamic Warm-Up

Watch the video to see how each movement is performed.

Movement

Notes: Keep a straight spine and keep your shoulders down. Squeeze your back. 

Movement

Notes: Neutral Grip. Back flat on the bench. Squeeze chest at the top. 

Movement

Notes: Keep a straight spine and keep your shoulders down. Squeeze your back. 

Movement

Notes: Use a dumbbell and control the movement.

Movements

Notes: This is a superset. Do one exercise and immediately jump to the next exercise. 

Post Resistance Training Cardio

Notes: You can use any machine that you prefer for cardio such as row, bike, treadmill... as long as you keep your heart rate in the recommended zone.

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