Upper Body Drills for Strengthening

Lee Hayward: This is the second part of the strength and conditioning workout video that I shot with Division 1 Football Coach Jason Paris. In the first part of the video, we covered some lower body conditioning drills and in this video, we are going to do some upper body conditioning drills, some push up variations, and some shoulder warm-ups that you can do prior to your workouts. Alright, we just did a few lower body drills their on the ladder. Now Jason is going to show us some upper body drills. Tell us different push variations. We have got a stack of exercise mechs set up here now. Okay. Jason Paris: Just like when you did before, you want to specially leave one hand, so I am leaving with my left. Then I am going to switch, leaving with my right just to kind of help with the knee balances and such and move entirely, also go to the side -- Lee Hayward: That's harder than it looks man. Jason Paris: You are going to need lots of practice. You want to make sure you are keeping a nice posture when you do, still hanging on some rep in the air as well. Those two little variations will kind of help. Lee Hayward: So they work your cores as well. Keeping your -- Jason Paris: Yes it will, it will yes. Say you have got kind of lovely inner Ab and -- of course it's involved there as well. Lee Hayward: Alright, I got to give that one a shot myself. I want to know probably how it looks, alright and switching. It's harder than it looks man. Alright -- Jason Paris: It is man. Lee Hayward: So I will go side way -- Jason Paris: Like I said, as you get better you pick up the speed at doing it too. First you can go pretty slow, get used to the movements. Lee Hayward: Awesome. Jason Paris: That's why I call it diagonals in each form, we do some upper body and lower body at the same time. Lee Hayward: Yeah that's what we are doing. Jason Paris: You are going to walk out your hands a little bit. Following, chin up -- Lee Hayward: So this is the dive down and push up. Jason Paris: Ten times up your feet, tight and as close to your hands as possible and walk. Lee Hayward: That looks pretty challenging. Jason Paris: Oh it is. I have started to sweat already. It is the ladder drills. You do with your hands as well. So you can do, you can do back. You can also do either up that way. You can do this way, you can touch like that. Just let your chest collapse and push away, chest collapse, push away. Lee Hayward: Interesting, is that good for our shoulders and rotator cups because I know like a lot of people either got shoulder problems and that from like heavy benching and things like that. Jason Paris: Yeah that's geared towards that. You are really warm on your shoulders, get some extra blood flowing in there, and get all the fluids through there. Lee Hayward: Cool. It's a kick ass warm up man. Awesome, so we just did some lower body conditioning drills and some push-up drills, there on the mats. Now Jason is going to show us some shoulder drills. I guess now with the body bar. Jason Paris: You can use a body bar, you can use a broomstick, you can use regular bar or -- Lee Hayward: I think you want to stand at leg crossed. Jason Paris: You can use PVC or broom which is, I don't know -- Lee Hayward: That bar is probably about 10 pounds or so. Jason Paris: Yeah. The weight is not really important in this. Doing this simple little shrug, so you do 15 or so of those, you can change it to a shrug and this one too, you can shrug out, lats again you do 15-20 of those. You are also getting that good bend over roll position and shrug that like this. Lee Hayward: And it works the scapula and shoulder rotation things like that. That's cool. Jason Paris: 10-20, 10-20 set, and you stretch yourself up; you definitely don't want a lot of weight when you do this. You can kind of reach back and you can gradually bring your hands in the center. Lee Hayward: Okay yeah. Would it be harder to bring your hands in? Jason Paris: Closer you come, the harder. Lee Hayward: Okay. Jason Paris: Okay. You want to do this, you can -- you can drill too fast, you want to lean back here, you want to do a gentle charging note, and relax, gently reach back and relax. Lee Hayward: Cool, alright. Jason Paris: Feel your body and shoulder acting just for you. Lee Hayward: I am just going to run through those myself. Again, just doing. Again for the sake of video time, we are not going to go through full bunch of reps. Here we go. Is that right? Just keep -- Jason Paris: Yeah, just a little shrug again, not a huge movement. Lee Hayward: That was the other one? Jason Paris: You bend over, bend over roll and yeah, just kind of shrug back. Lee Hayward: Even though this is light weight, I can still feel the muscles working there. Jason Paris: Yeah. You can imagine if you did 20 reps or so, you will definitely start to get the area warm. Just kind of reach back yeah. Alright, you just want to go to where you are comfortable and then relax. Lee Hayward: You left with the chest and shoulders. Yes and it does get harder the closer you go. Alright, awesome, because I can feel that is working on shoulders now. It's an awesome warm-up right there. This is just one of several workout videos that I shot with Strength and Conditioning Coach Jason Paris. In future video clips, Jason and I will show some more killer exercises and workouts that will help build up your functional strength and conditioning while improving your agility, balance and explosive strength. So be sure to subscribe to my video channel so you can get early notification when the next training video is posted.