Day 17 — Upper Body

Tuesday, March 17, 2026

Upper Body Shot Put

Coach Notes

Indoor practice.

Throws Warmup

Bounds

3 x 15y

Lateral Line Hops

3 x 8 each

Power Skips for Height

3 x 15y

Clap Push-Ups

3 x 5

Striders

3 x 40y

Throwing — Shot Put

Drivers

x 20

Overhead Throws

x 20

Stand Throws

x 8

Side Shuffles

x 6

Step Back Glides

x 4

Full Glides

x 2

Lifting

First Circuit

1a Bench Press

5 x 5

1b Bent Over Row

5 x 5

Second Circuit

2a SA DB Incline Press

4 x 8 each

2b Pull Ups

4 x 8

Third Circuit

3a DB Reverse Fly

3 x 12

3b DB Lateral Raise

3 x 10

Mobility

Tib Raises

2 x 25

Seated T-Spine Rotations

2 x 5

Cat Cow

2 x 10

Core

Dead Bugs

3 x 10 each

MB Russian Twists

3 x 10 each

Side Planks

3 x 0:30 each

Bird Dogs

3 x 8 each