Band Upper Body
Pull, press and the small muscles at the back of the shoulder.
Coach's note
Two pulls for every press. Anchor the pulldown and face pull on a door frame or a bar, and choke up on the band when 12 is easy.
The session
- 1
Band Lat Pulldown
3 x 12 · rest 60s
Band anchored overhead, pull to the chest. Done fast, the double pull of a SkiErg.
- 2
Push-Up
3 x 10 · rest 60s
Hands under shoulders, body in one line. Knees down to scale it.
- 3
Band Row
3 x 12 · rest 60s
Seated with the band round your feet, or anchored at chest height. Elbows back.
- 4
Band Overhead Press
3 x 10 · rest 60s
Stand on the band, press to lockout without leaning back.
- 5
Band Face Pull
3 x 15 · rest 45s
Band at face height, pull to the eyes with the elbows high.
- 6
Band Pull-Apart
2 x 20 · rest 45s
Arms straight at shoulder height, pull the band to your chest.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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