This class is made up of five controlled, upper body focused sequences designed to build strength while improving mobility and joint stability through the shoulders, arms and upper back.

We begin with a banded prayer to tricep push up set, using the band to activate the triceps and deepen connection through the arms before transitioning seamlessly into a tempo based tricep push up series. Expect a layered progression here: 3 seconds down, 2 second hold, 1 second up, reversing the tempo, and finishing with 3 down, 3 up and a hold to fully fatigue the triceps while maintaining precision in your form.

From here, we isolate the triceps further with a banded series designed to challenge endurance and control, before moving into a shoulder strength and mobility block. This set combines lateral raises with overhead pull downs to open the shoulders, strengthen through range, and encourage healthy movement patterns across the joint.

We finish in a prone push sequence to integrate everything we’ve worked through, challenging upper body strength, stability and control in a supported position.

Throughout the class, the focus is on moving slowly and intentionally. Especially within the mobility based elements, this allows you to safely explore range, maintain alignment, and build strength through full, controlled movement patterns.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!