Upper · Intermediate

Grip & Lock Upper 20

Grip & Lock Upper 20 preview
Upper · 20 min
Grip & Lock Upper 20
Coach MacDirect, no filler. Move well, push hard.

Chest, shoulders, back, and grip. Built around the cab step and trailer.

20 min
Intermediate
Truck stop
Warm-up1/22
Arm circles forward/back
0:30
0% total

Palms down, small circles forward, then flip palms up and reverse. Grow the circle only when the shoulders feel warm. Shoulders stay pinned down — no shrug.

Next · Rest · 0:05
  • Arm circles forward/back
    30s each

    Palms down, small circles forward, then flip palms up and reverse. Grow the circle only when the shoulders feel warm. Shoulders stay pinned down — no shrug.

  • Scap push-up
    10 reps

    Straight arms, only the shoulder blades move.

  • Bird Dog
    8/side

    Slow reach, pause 1 count at the top.

Coach note

Steering wheel grip goes soft over years. This rebuilds it. If nothing's overhead-safe, skip the pike and add a second row set.

3ft x 6ft, cab step required
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