PHYSICAL MAR 2022

READINESS
PROGRAMME
WEEK 13

Upper Body Exercise

Recommended Warm Up
1 set
1 minute of Bicep Stretch on each arm
1 minute of Tricep Stretch on each arm

Exercises
4 Sets
12 Hammer Curls + 12 Overhead Extensions, no rest between exercises

Optional Cardio
Run Squat combo
8 Squats, 20 metre run
16 Squats, 40 metre run
24 Squats, 60 metre run
32 Squats, 80 metre run

Have a question?
Reach out to Coach Howie and Coach Amos on Beekeeper!
PHYSICAL
READINESS
MAR 2022
PROGRAMME WEEK 13
Demonstrations
Bicep Stretch

1. Find a beam or a wall

2. Position your hand slightly above shoulder
height on the surface
3. Thumb facing down hand against the surface
4. Turn your body slightly away from your
contact point
5. Hold this stretch for 1 minute

Demonstrations
Tricep Stretch
1. Extend your right arm to the
ceiling, then bend at the
elbow to bring the right palm
toward the center of your
back, resting your middle
finger along your spine.
2. Use your left hand to gently
push your elbow in toward
the center and down.
3. Hold this stretch for 1
minute

Have a question?
Reach out to Coach Howie and Coach Amos on Beekeeper!
PHYSICAL
READINESS
MAR 2022
PROGRAMME WEEK 13
Demonstrations
Hammer Curls

Stand with your legs straight (but not stiff or locked) and knees aligned under
the hips. Your arms are at your side with a dumbbell in each hand, the weights
resting next to the outer thigh. Your palms are facing the thighs, the thumbs
are facing forward, and your shoulders are relaxed.
Bend at the elbow, lifting the lower arms to pull the weights toward the
shoulders. Your upper arms are stationary and the wrists are in line with the
forearms.
Hold for one second at the top of the movement. Your thumbs will be close to
the shoulders and palms facing in, toward the midline of the body.
Lower the weights to return to the starting position.

Have a question?
Reach out to Coach Howie and Coach Amos on Beekeeper!
PHYSICAL
READINESS
MAR 2022
PROGRAMME WEEK 13
Demonstrations
Overhead Extension

Lift the dumbbell directly overhead. Be sure that the head stays aligned over
the chest, the core remains engaged, and the shoulders relaxed.
Extend both arms fully, then exhale and slowly lower the weight down,
bringing the weight behind the head by bending at the elbows. Be sure the
chest stays aligned over the hips, and the back does not arch.
Inhale and reverse the movement once you reach a 90-degree bend at the
elbow or slightly further, lifting the weight back to the starting position. The
weight should not touch the back of the head when it is in its lowest position.

Have a question?
Reach out to Coach Howie and Coach Amos on Beekeeper!