Week 9 – Upper Body

Weightroom Exercise
Selection
CONOR HARRIS – CSCS, XPS, CES, CPT
Learning Objectives

1 2 3
Understand the principles Learn the principles for Put Week 8 and Week 9
for what skeletal biasing expansion or together to see how to
positions/references will compression in upper create full training
lead to a given intended body exercises sessions for a given
adaptation individual
Compression-Based Exercise Selection For Narrow ISAs

~60-120 degrees of humeral flexion when possible

Pronation

•Also, cue pushing through medial palm

Prone Positions

•Bias anterior expansion

Extension

•More humeral extension activities

Expansion-Based Exercise Selection For Wide ISAs

0-60 OR 120+ degrees of humeral flexion when possible

Supination

•Neutral or supination grips

Supinated Positions

•Bias posterior expansion

Flexion

•Stay in deeper hip flexion to improve posterior expansion

Basic Examples

• Wide: Short-Seated Landmine Press

Presses: • Narrow: DB Bench Press with Feet
Elevated

• Wide: Short-Seated Alternating Pulldown

Rows: • Narrow: DB Bent-Over 1-Arm Row with
Humeral Extension
What to consider

•Joint position bias

Limb arc model •Hip + humeral flexion bias
•Reaching bias

Gravity •A-P Compression: Supine, all four

•Lateral Compression: Sidelying

References
•Early & mid stance = Heels
•Late stance & swing = Arch/big toe

Compensations •Remove the layer of compensation THEN the underlying pattern

•Underlying patterns are deeper while compensations are more superficial
Weightroom Principles

Stacked
Alternating Reaching Ribcage
over Pelvis

Unilateral
Hip Shifts
movement
POSITIONS & REFERENCES
Long-Seated vs Short-
Seated

 Long-Seated: 90 Degrees Hip Flexion

= IR/Nutation Bias
 Short-Seated: Deeper Hip Flexion =
ER/Counternutation Bias
Quarter-Kneeling

 Often a good position for those that

can’t access half-kneeling
 Top leg: ER bias
 Down leg: IR bias
Half-Kneeling

 Down leg = IR/Nutation

 Up leg = ER/Counternutation

Compression/Mid-Stance Bias:
 Push the top hip “down” and pull bottom “up” to
create a more even pelvis & hip shift
 Switch to Tall Kneeling (nutation bias)
Chops vs Lifts

 Chops: Expansive
 Unweighting front leg via resistance pulling
up
 Lifts: Compressive
 Better at training body to “maintain” a
position under load
Pallof Presses

Load dictates where turn will occur

 Ipsilateral Load: Turn to contralateral side
 Contralateral Load: Turn towards
ipsilateral side
Carries
 Front-Rack = ↑ Posterior
Expansion
 Earlier stance
mechanics
 ↑ Relative pronation
ability due to load
over foot
 Suitcase = ↑ Anterior
Expansion
 ER Bias
 ↓ Relative pronation
ability
Grip

Pronated grip = Scapular Adduction

• Wider grips promote posterior compression mechanics, pushes air forward

• i.e. Snatch grip deadlift, Wide-grip SSB Squat

Neutral grip = Moving Towards Supination

Supinated grip = Scapular Abduction

• Narrow grips promote anterior compression mechanics, pushes air back

• i.e. Close-grip standing presses, Pallof Press
Reaches for Expansion

0-60 Degree Reaches 120+ Degree Reaches

1. Anterior & Posterior Upper 60-120 Degree Reaches 1. Posterior Below Scaps
(T2-4) 1. Anterior Lower (T5-7) (T8+)
2. Posterior Lower 2. Posterior Below Scaps 2. Anterior & Posterior Upper
(T5-7 & T8+) (T2-4)
EXERCISE SELECTION
Upper Push – Posterior Expansion Below Scaps (T8+)

01 02 03 04
90/90 Floor Split Stance Short-Seated Wall-
Press Low-to-High Landmine Press Referenced
Cable Press Incline
Alternating
Press
Upper Push – Anterior Ribcage (T5-7) Expansion

01 02 03 04
Offset Push- Split Stance Single Arm Split Stance
Up Plus Triceps Bench Press Landmine
Incline if Pushdown Press
necessary
Upper Push – Posterior Ribcage (T5-7) Expansion

01 02 03 04
Offset Push-Up Half-Kneeling Single Arm High-to-Low
Plus Cable Press with Bench Press Cable Press
Incline if Hip Shift Expansion on
necessary contralateral
side of press
Upper Push – Upper Ribcage (T2-4) Expansion

01 02 03
Respiratory Supine- Seated Wall-
Triceps Inverted Referenced
Kickback Triceps Arnold Press
Extension
Upper Pull – Expansion Below Scaps (T8+)

01 02 03 04
Short-Seated Respiratory 90/90 TRX Deep Squat
Alternating Preacher Inverted Alternating
Cable Curl Row Biceps Curl
Pulldown
Upper Pull – Anterior Ribcage (T5-7) Expansion

01 02 03 04
Oblique Sit Single Arm Chest- Short Lever
Pulldown Cable Lat Supported Side Plank
Row Alternating with Rotation
Row
Upper Pull – Posterior Ribcage (T5-7) Expansion

01 02 03 04
Split Stance Spider Curl Respiratory 90/90 Inverted
Alternating Preacher Curl Barbell Row with
Cable Low Row Offset Reach
Single arm
Lower angle of variation
humerus
Upper Pull – Upper Ribcage (T2-4) Expansion

01 02 03 04
Cable Biceps Deep Squat Spider Curl Tall Kneeling
Curl in Humeral Alternating Alternating
Extension Biceps Curl Pulldown
Single arm
variation
Core Training – Posterior Expansion

01 02 03 04
Offset Cable Side Plank All Four Belly KB Front Rack
Chop with Rotation Lift with Carry
Half-Kneeling Alternating
Variation Trunk Rotation
Core Training – Anterior Expansion

01 02 03 04
Offset Cable Half-Kneeling All Four Belly Lift 90/90
Hinge Chop Cable Lift Wall- Copenhagen
Referenced KB Plank
Pullthrough
Warm-Ups/Correctives Exercises
#1: 90/90 Side Plank with Bilateral Upper Push:
Upward Reach Hooklying DB Bench Press
#2: Hooklying Bridge with Unilateral Upper Push: Offset
Low Reach Incline Push-Up
#3: Heels-Elevated Deep Bilateral Upper Pull: Chest-
Squat with Tempo Supported DB Row Wide ISA Primary
Compensations
Unilateral Upper Pull: Short-
Seated Alternating Cable
Pulldown
Core: Front Rack Carry
Warm-Ups/Correctives Exercises
#1: 90/90 Hip Lift with Ball Bilateral Upper Push: Feet
Hold Elevated DB Bench Press
#2: Offset Quadruped Unilateral Upper Push:
Breathing Staggered-Stance
Landmine Press
#3: Right Sidelying Left Bilateral Upper Pull: Chest- Narrow ISA Primary
Adductor Pullback Supported DB Row
Compensations
Unilateral Upper Pull: Long-
Seated Alternating Cable
Row
Core: Suitcase Carry
Warm-Ups/Correctives Exercises
#1: Rolling Arm Bar with Bilateral Upper Push:
Hip Extension Hooklying Alternating DB
Bench Press
#2: 90/90 Alternating Unilateral Upper Push: Short-
Crossover Seated Landmine Press
Wide ISA
#3: Left Sidelying Knee Bilateral Upper Pull: TRX
Toward Knee Inverted Row Secondary
Compensations
Unilateral Upper Pull: Long-
Seated Alternating Cable
Row
Core: All Four Bear Plank
Warm-Ups/Correctives Exercises
#1: Lower Body Rolling Bilateral Upper Push:
Hooklying Alternating DB
Bench Press
#2: Hooklying Bridge with Unilateral Upper Push:
High Reach Quarter-Kneeling Landmine
Press Narrow ISA
#3: Right Sidelying Left Bilateral Upper Pull: Chest- Secondary
Adductor Pullback Supported Lat Pulldown
Compensations
Unilateral Upper Pull: Short-
Seated Alternating Cable
Row
Core: Side Plank with
Rotation
Warm-Ups/Correctives Exercises
#1: Lower Body Half- Bilateral Upper Push:
Rolling Hooklying Alternating DB
Bench Press
#2: Supine Hemi-Extension Unilateral Upper Push:
with Rectus Femoris Seated Landmine Press
#3: 90/90 Hip Lift in Passive Bilateral Upper Pull: Chest-
FA IR Supported DB Alternating
Row Narrow ISA Tertiary
Unilateral Upper Pull: Long- Compensations
Seated Cable Alternating
Row
Core: Staggered-Stance
Cable Chop (ER Bias)
Oblique & Flat Turn
Programming
PLAYLIST LINK HERE
Oblique Orientation

 Create bias of pushing from right to left

Examples:
 High To Low Cable Press with Left Foot
Forward: Propulsive Bias
 Offset Push-Up with Left Arm Elevated
 Landmine Press with Right Foot Forward
Flat Turn Orientation

 Pull left first & bias early stance with left-

side activities
Examples:
 High To Low Cable Press with Left Arm
Press: Yielding Bias
 Offset Push-Up with Left Arm Elevated
 Half-Kneeling Cable Press with Left Foot
Forward: Yielding Bias
Warm-Ups/Correctives Exercises
#1: Short Seated Breathing Bilateral Upper Push: Offset Push-
with Low Reach Up with Left Arm Elevated
#2: Right Sidelying Left Unilateral Upper Push: High To Low
Adductor Pullback Cable Press with Left Arm – Narrow ISA
Yielding Bias
#3: Left Sidelying Right Bilateral Upper Pull: Inverted
Secondary
Glute Max in Left Hip Barbell Offset Row: Right Arm Compensations
Extension Forward + Flat Turn
Unilateral Upper Pull: Respiratory
Preacher Curl
Orientation
Core: Staggered-Stance Cable
Chop with Right Leg Forward (ER
Bias)
Warm-Ups/Correctives Exercises
#1: Supine Hemi- Bilateral Upper Push: Offset Push-Up
Extension with Rectus with Right Foot Elevated
Femoris
#2: Left Sidelying Right Unilateral Upper Push: High To Low
Propulsion Cable Press with Right Arm – Wide ISA
Propulsive Bias
#3: Right Sidelying Left Bilateral Upper Pull: Short-Seated
Tertiary
Adductor Pullback Alternating Cable Pulldown Compensations
+ Oblique
Unilateral Upper Pull: Staggered-
Stance Cable Row in Hip Extension
Orientation
with Left Foot Forward
Core: Staggered-Stance Cable
Chop with Front Foot Elevation: Left
Leg Forward
Putting It All
Together
Warm-Ups/Correctives Exercises
Warm Up #1: Lower Body B1: Staggered-Stance
Rolling Deadlift with Rear Heel
Elevation & Contralateral Example Lower
Load
Pull/Upper Push
Warm Up #2: Hooklying B2: Incline Offset Push-Up
Bridge with High Reach Training Session:
Warm Up #3: Right C1: TRX Hamstring Curls with
Narrow ISA
Sidelying Left Adductor Ball Between Knees Secondary
Pullback Compensations
A1: Elevated KB Deadlift C2: Supine-Inverted Triceps (Beginner Lifter)
with Ball Between Knees Extension
A2: Feet Elevated C3: Front Rack Carry
Alternating DB Bench
Press
Warm-Ups/Correctives Exercises
Warm Up #1: Rolling Arm B1: FFE Split Squat with
Bar with Hip Extension Contralateral Load
Warm Up #2: 90/90 B2: Chest-Supported Example Lower
Alternating Crossover Alternating DB Row
Push/Upper Pull
Warm Up #3: Left Sidelying
Knee Toward Knee
C1: Cable Biceps Curl in
Humeral Extension
Training Session:
Wide ISA Secondary
A1: Heels Elevated Front C2: Leg Extension Machine Compensations
Squat (Intermediate Lifter)
A2: Rack Lat Stretch C3: Side Plank with Rotation
(active rest)
Warm-Ups/Correctives Exercises
Warm Up #1: Supine Hemi- B1:
Extension with Rectus Femoris Right: Kickstand Hinge with Bilateral
Load (Heavier Ipsilateral)
Left: Kickstand Hinge with Bilateral
Load (Heavier Contralateral)
Warm Up #2: Left Sidelying Right B2:
Example Lower
Propulsion Right: High To Low Cable Press: Pull/Upper Push
Propulsive Bias
Left: High To Low Cable Press:
Training Session:
Yielding Bias Wide ISA Secondary
Warm Up #3: Right Sidelying Left C1: 45 Degree Hip Extension on Compensations +
Adductor Pullback Roman Chair
Oblique Orientation
(Intermediate Lifter)
A1: Trap Bar Staggered-Stance C2: Bent-Over Triceps Extension with
Deadlift with Rear Heel Elevation Pronation Focus

A2: Staggered-Stance Landmine C3:

Press with Right Leg Forward Right: Suitcase Carry
Left: Front Rack Carry
 Programming for Groups

Wide ISA/Compressed Group Narrow ISA/Expanded Group

 Split them up: Expansion
(ER)/Compression (IR) bias Heels Elevated Front Squat w/ Front Squat to 90 Degree Box w/
Supinated Grip (or straps grip) Pronated Grip (cross-grip)
 Same exercises, different
variations Split-Stance Alternating Cable Long-Seated Alternating Cable
Row Row
 Keep the general “flow”
the same Staggered-Stance Deadlift with Staggered-Stance Deadlift with
Rear Heel Elevation Rear Toe Elevation
Feet Elevated Alternating DB Hooklying Alternating DB Press
Press (hip extension)
Side Plank Prone Elbow Plank
Front Rack Carry Suitcase Carry