Upper Body + Accessory Protocols (Day 2 & 5)

Phase 2 — 12-Week Multi-Phasial Hardware Reset

Day 2: Upper Body — Horizontal Constraint Bias

Version 1.0 | June 22, 2026 | Approx. Duration: 55 minutes

This protocol develops horizontal pressing and pulling capacity while protecting shoulder extension limits and restoring scapulothoracic rhythm. Emphasis is placed on controlled reach planes and thoracic mobility to support long-term shoulder health and force expression.

Block A: Breathing Reset (3 min)

Purpose: Decompress the thoracic spine and reset diaphragmatic function prior to upper body loading.

Sidelying 2 Block Decompression — 2 × 5 breaths

Block B: Active Warm-Up (5 min)

Purpose: Restore thoracic rotation and scapular control under minimal load.

Quadruped Thoracic Rotation — 2 × 8/side
Scapular Push-ups — 2 × 10

Block C: CNS Primer (5 min)

Purpose: High-velocity horizontal power priming with strict shoulder constraint management. Total volume: 3 sets × 3–5 quality reps.

Phase	Weeks	Exercise Variation	Key Constraint / Execution
Neural Base	1–4	Tall Kneeling Chest Pass to Wall + Iso-Hold	Hold the extended 0°–60° reach plane to protect the shoulder limit.
Velocity Build	5–8	Half-Kneeling Chest Pass	Maintain tall posture and controlled finish.
Loaded Power	9–12	Open Half-Kneeling Chest Pass	Increase degrees of freedom while preserving scapular positioning.

Block D: A-Block Strength (15 min)

Purpose: Heavy horizontal pressing under a protected shoulder extension range.

Heavy Dumbbell Floor Press — 4 × 4–6
Cue: “Let the floor protect the shoulder extension.”

Block E: Yielding Accessories (12 min)

Purpose: Develop unilateral pulling strength with thoracic sidebending and scapular retraction capacity.

1-Arm Kneeling Cable Pulldown w/ Sidebend — 3 × 8–12
Cue: “Sidebend toward pulling arm to restore buckethandle dynamics.”
Chest-Supported T-Bar Row — 3 × 8–12

Block F: HIIT Cardio Finisher (15 min)

Purpose: Upper body power endurance and conditioning with strict work-to-rest ratio (1:4).

Phase	Weeks	Protocol	Work Parameters	Focus / Constraint
Base	1–4	Tall Kneeling SkiErg	Controlled rhythm	Kneeling removes foot and hip restrictions.
Power	5–8	Standing Hinge SkiErg	Sustained hinge pattern	Maintain hip hinge integrity.
Peak	9–12	Alternating/Staggered SkiErg	High-output alternation	Increase coordination demand under fatigue.

Day 5: Accessory — Arms, Shoulders & T5-T8 Expansion

Version 1.0 | June 22, 2026 | Approx. Duration: 55–60 minutes

This accessory day targets arm and shoulder development while expanding the T5-T8 thoracic region. Emphasis is placed on controlled deceleration patterning and lateral hip capsule mobility under lactate threshold conditions.

Block A: Breathing Reset (3 min)

Purpose: Open the thoracic spine and restore diaphragmatic function with active rolling.

Sidelying Foam Roller Active Roll (or rolled towel) — 2 × 5 breaths

Block B: Active Warm-Up (5 min)

Purpose: Integrate core control with thoracic reach and foot-driven stability.

Dead Bug with Pursed-Lip Exhale — 2 × 8/side
Seated Wall-Supported Reach w/ Medial Foot Drive — 2 × 8

Block C: CNS Primer (5 min)

Purpose: Pure deceleration patterning and reactive upper body control. Total volume: 3 sets × 3–5 quality reps.

Phase	Weeks	Exercise Variation	Key Constraint / Execution
Neural Base	1–4	Static Hinge Fake Throw	Pure deceleration patterning from a dead stop.
Velocity Build	5–8	Single Hop to Fake Throw Stick	Stick the landing then execute the fake throw.
Reactive Power	9–12	Continuous Hop Hop Hadouken Fake Throw	Maintain rhythm and deceleration control under fatigue.

Block D: A-Block Strength (15 min)

Purpose: Superset for biceps and triceps development under chest-supported positioning.

Chest-Supported Incline Spider Curls superset with Cable Rope Pushdowns — 3 × 8–10

Block E: Yielding Accessories (12 min)

Purpose: Superset for lateral and anterior deltoid development with strict shoulder constraint.

Chest-Supported DB Lateral Raises superset with Low Cable Front Raises (strictly capped at 60°) — 3 × 10–12

Block F: Lactate Threshold Finisher (15–20 min)

Purpose: Develop lactate tolerance while opening the lateral hip capsule through sustained lateral loading.

Phase	Weeks	Protocol	Parameters	Focus
Base	1–4	Isometric Lateral Lean	Hold sled straps laterally, sink into quarter squat and lean away	Sled weight opens the lateral hip capsule.
Power	5–8	Slow Lateral Step & Drag	Controlled step and drag pattern	Maintain tension and posture.
Peak	9–12	Continuous Lateral Shuffle Drag	Sustained shuffle under load	High lactate accumulation with continuous movement.