Module 1 - Programming the Upper Body Exercises

Here is an overview of the content for Module 1. The time listed to the right of the sections are the duration
of the videos. After each section you will need to complete a 5 question quiz.

Section 1 – Programming the Upper Body Primary Exercises 30 mins

 Importance of Extensors and Flexors

 Understanding the 90° Principle
 Understanding the Chin-Up Conundrum
 Sets, Reps, Load, Tempo, Rest for Primary Exercises
 Selecting Chin-Up Variations
 Chin-Up Progression
 Dip Progression
QUIZ

Section 2 – Programming the Upper Body Assistance Exercises 20 mins

 Importance of Assistance Exercises

 Sets, Reps, Load, Tempo, Rest for Assistance Exercises
 90° Principle Continued
 Pressing Exercises
 Rowing Exercises
 Selecting Appropriate Scapular Retraction Variations
QUIZ

 Section 3 – Programming the Upper Body Remedial Exercises 5 mins

 Importance of Remedial Exercises

 Sets, Reps, Load, Tempo, Rest for Remedial Exercises
 Identifying Appropriate C Series Exercises
 Arms, Shoulders, Neck, Grip
QUIZ