11/13/2024 - Workout Of The Day (Upper Body & Core)

Table of Contents

Hello, I’m Adam Kemp, and today’s workout centers on building upper body strength, core stability, and controlled power through functional, dynamic movements. Inspired by Mark 4:39, this session encourages a mindset of calm focus, channeling strength with precision and stability.

By targeting muscles through various planes of motion, the workout supports a well-rounded approach to fitness, focusing on controlled power, core resilience, and balanced development.

Throughout this session, you’ll move through carefully paired exercises that target specific muscle groups, helping to improve posture, alignment, and rotational strength.

The combination of classic strength moves like the upright row and hang clean with core-focused exercises like the Palloff press, and Russian twist makes this routine ideal for athletes and fitness enthusiasts looking to develop a solid foundation of strength while refining technique.

Quick Workout Summary

This strength training workout is crafted to build upper body strength, core stability, and dynamic power. The exercises focus on controlled movement, balance, and functional strength, encouraging a steady, calm approach to each set. It’s an efficient full-body session with a focus on form and stability.

Warm-Up

Primal Movement Activation (Bodi App)

Superset 1

1A) Dumbbell Upright Row (15-12-10-8)
1B) Prone T Raises (4×15)

Superset 2

2A) Prone Swimmers (4×12 Seconds)
2B) Dumbbell Hang Clean (12-10-8-6)

Superset 3

3A) Med Ball Russian Twist (4×20)
3B) Split Stance Single Arm Row (12-10-8-6)
3C) Prone W Raises (4×15)

Superset 4

4A) Half Kneel Woodchopper (4×15)
4B) Palloff Press (4×15)
4C) Dumbbell Curls (15-12-10-8)

Workout of the Day (11/13/2024)

This upper-body and core workout is designed to build functional strength, stability, and coordination through a balanced mix of dynamic and controlled movements. Inspired by the calm strength in today’s verse, each superset encourages precise technique, core engagement, and muscle activation.

Warm-Up: Primal Movement Activation (Bodi App)

This warm-up sequence activates mobility and range of motion through primal movements, prepping the body for dynamic exercises to follow.

It encourages flexibility and agility for improved control and reduced injury risk.

Superset 1

1A) Dumbbell Upright Row

Sets & Reps: 4 sets (15, 12, 10, 8)
Targets the shoulders, upper back, and traps, building strength and stability in the upper body. This lift also helps improve shoulder mobility and posture.

Progression: Increase weight or slow down the movement.
Regression: Use lighter dumbbells or perform a standing lateral raise.

1B) Prone T Raises

Sets & Reps: 4 sets (15 reps)
Prone T raises are one of the best shoulder exercises at home because they don’t require weight and engage the upper back and rear shoulders, countering rounded posture and enhancing shoulder stability, which are essential for maintaining alignment in other lifts.

Progression: Hold light weights or add a pause at the top.
Regression: Perform standing or reduce reps for control.

Superset 2

2A) Prone Swimmers

Sets & Duration: 4 sets (12 seconds each)
Prone swimmers activate the entire upper back and shoulder region, promoting endurance and control. It also supports core stability, critical for maintaining form during complex movements.

Progression: Extend hold time or add light resistance.
Regression: Perform prone arm raises without the isometric hold.

2B) Dumbbell Hang Clean

Sets & Reps: 4 sets (12, 10, 8, 6)
A full-body power move that targets the shoulders, back, and legs, improving explosiveness and coordination. The hang clean builds functional strength, supporting athletic movements and total body power.

Progression: Use heavier weights or perform more reps.
Regression: Perform a hang high pull for less complexity.

Superset 3

3A) Med Ball Russian Twist

Sets & Reps: 4 sets (20 reps)
Targets the obliques and rotational core muscles, enhancing stability and balance. This is one of the best alternatives to crunches for developing functional core strength and aiding in achieving six-pack abs.

Progression: Use a heavier med ball or increase reps.
Regression: Perform the twist without weight for control.

3B) Split Stance Single Arm Row

Sets & Reps: 4 sets (12, 10, 8, 6)
A unilateral back exercise that strengthens the lats and upper back while engaging the core for stability. The split stance adds a balance challenge, reinforcing functional strength.

Progression: Increase weight or add a pause at the top.
Regression: Perform a supported single-arm row for added stability.

3C) Prone W Raises

Sets & Reps: 4 sets (15 reps)
Activates the upper back and rear shoulders, helping counteract forward shoulder posture while enhancing scapular stability and control.

Progression: Add light weights or hold each rep briefly.
Regression: Reduce reps or perform standing if needed.

Superset 4

4A) Half Kneel Woodchopper

Sets & Reps: 4 sets (15 reps)
A core-focused rotational exercise that targets the obliques and improves core stability in multiple planes. The half-kneeling stance promotes balance and coordination.

Progression: Use a heavier weight or extend the range of motion.
Regression: Perform standing for added stability.

4B) Palloff Press

Sets & Reps: 4 sets (15 reps)
This anti-rotation exercise targets the deep core muscles, helping build stability and control, especially for maintaining posture under load.

Progression: Use a heavier band or add a hold at extension.
Regression: Use a lighter resistance band or shorten the press.

4C) Dumbbell Curls

Sets & Reps: 4 sets (15, 12, 10, 8)
An upper-body exercise that isolates the biceps, enhancing arm strength and endurance. This classic curl supports balanced upper-body aesthetics and strength.

Progression: Increase weight or slow down the tempo.
Regression: Use lighter weights or perform alternating curls.

Tips for Success

Prioritize Stability: Focus on controlled, steady movements, especially in rotational core exercises and single-arm rows, to maximize stability and balance.
Mindful Breathing: Maintain consistent breathing to support core stability and control, especially during challenging compound movements.
Stay Centered on Form: Emphasize alignment and technique over speed to ensure each muscle is activated correctly, avoiding strain.
Channel Calm and Focus: Reflect on today’s verse as you train, aiming to cultivate a calm, focused mindset that complements your physical efforts.

This workout is designed to create a strong, stable body with balanced upper body strength and core control. It builds a foundation for both functional fitness and resilience, helping develop mental focus and physical strength in tandem.