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Upper Body Performance Care

This Week's Performance Care:

Today we will address the Upper Body.

We will implement upper body work into our core, as well as work on flexibility/mobility for the upper body.

**Video links attached to each exercise



Perform as a circuit, with minimal rest between each exercise:

DB Side Plank Rotations 3 x 10/side

Seated Bicep Curls 3 x 10

***Lean back to a 45 degree angle to engage the abs

Hollow Body Tricep Extensions 3 x 10

Rest 1 min following 3 rounds of the above.

Finish with the following:

Bent Arm Hanging Leg Raise Holds

***Hold bent knees in an iso hold for max time for 3 rounds



Dynamic Warmups Pre Workout:

Front Rack Mobility Stretch x 10/side

Bench Lat/Tricep Rocks x 10

Alternating Scorpion Stretches x 10/side

Turkish Sit-up x 10


Banded Wrist Rocks x 10 gentle rocks/side

Bicep Release and Stretch x 1min/side

Eccentric Bicep Curls:

-Neutral Grip x 10 (3-5 sec lower)

-Hammer Grip x 10 (3-5 sec lower)


As with everything...

Everything I program at AlphaFemme is intentional.  From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself.  Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self. 


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Thank you for supporting the mission of AlphaFemme by honoring and supporting the vessel that keeps you moving daily.

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