Move – Week 3: Upper Body + Core Stability
Focus: Scapular Strength + Core Control for Real-Life Movement
This week, we’re building functional strength in the shoulders, back, and core—focusing on movement patterns that support climbing, hiking, and everyday resilience.
This session helps you develop strength that holds up when you’re hauling gear, pulling yourself up uneven terrain, or stabilizing under fatigue. Controlled movement. Full-body tension. Breath-led effort.
Workout Format:
Time: 30–40 minutes
Rounds: 3
Reps: 8–10 per movement
Rest: 30–60 seconds between exercises
Equipment: Dumbbells, resistance band (optional), wall, mat
Warm-Up (5–7 min)
Shoulder rolls x 10
Cat-Cow x 5
Thread-the-Needle x 2 each side
Scapular push-ups x 5
Band pull-aparts or wall angels x 10
Breath: Inhale 4 / Exhale 6 x 3 rounds
Week 3 Circuit + Coaching Cues
1. Bent-Over T or Y Raise
8–10 reps
💡 Why: Improves postural strength and scapular stability—key for shoulder health under load
💬 Cue: Hinge at the hips, keep spine long. Lead with your thumbs and keep movement slow and controlled.
T Raise = arms out to the side (horizontal)
Y Raise = arms in a 45° angle (diagonal)
🌬 Breath: Inhale to prep, exhale to lift, pause briefly at the top
Modification Tip: Keep palms facing down for T, palms facing forward for Y. Avoid shrugging.
2. Modified or Elevated Push-Ups
8–10 reps
💡 Why: Builds pressing strength with stability
💬 Cue: Elbows at 45°, spine long, hips steady
🌬 Breath: Inhale down, exhale to push up
3. Bent-Over Row (Band or Dumbbell)
8–10 reps
💡 Why: Develops back strength and postural control
💬 Cue: Hinge at the hips, flat back, squeeze shoulder blades together at the top
🌬 Breath: Exhale to pull, inhale to lower
4. Wall Press Deadbug or Wall Plank March
6–10 slow reps
💡 Why: Deep core engagement with shoulder tension
💬 Cue: Ribs stay down, low back grounded, firm wall press
🌬 Breath: Exhale during movement, inhale between reps
5. Reverse Fly or Band Pull-Apart
8–10 reps
💡 Why: Strengthens upper back + posture
💬 Cue: Slight bend in elbows, lift with control—not momentum
🌬 Breath: Exhale to lift, inhale to return
6. Side Plank Hold (Knees or Full)
20–30 sec per side
💡 Why: Lateral chain + shoulder stabilizers
💬 Cue: Hips stacked, chest open, breathe long and steady
🌬 Breath: Controlled nasal breathing
Cool Down (3–5 min)
Child’s pose with side reach
Seated twist x 2/side
Shoulder/neck rolls + wrist circles
Breath reset: Inhale 4 / Exhale 8 x 3 rounds
Safety Disclaimer
This workout is for educational purposes only and does not replace medical advice. Modify movements as needed, and consult your healthcare provider if you’re managing injuries or unsure if this is right for you. By participating, you agree to do so at your own risk.
Coach’s Note:
You don’t need more “burn.” You need better control.
This workout builds the kind of upper body strength that shows up when it really counts—on the trail, under a pack, or when life gets heavy.
