Week 27: Upper Body Strength: Pressing Movements

Theme: Upper Body Strength: Pressing Movements Strength: Sandow's Standing Overhead Press Stand tall, light dumbbells at shoulder height, palms forward. Press both arms overhead slowly (3 counts). Lo...

Theme: Upper Body Strength: Pressing Movements Strength: Sandow's Standing Overhead Press Stand tall, light dumbbells at shoulder height, palms forward. Press both arms overhead slowly (3 counts). Lower slowly (3 counts). Keep your core braced and avoid leaning back. 4 sets of 10 reps Source: Eugen Sandow — Sandow's System of Physical Training (1894) Walking: Resuming Normal Tempo: 35 Minutes Back from recovery week. Walk 35 minutes at your standard brisk pace. Notice that rest made you stronger — easier to walk, better mood. 35 minutes, 3 times this week Source: William Blaikie — How to Get Strong and How to Stay So (1879) Stretching: Doorway Chest Opening Stand in a doorway. Place both palms on the frame at shoulder height. Lean gently forward until you feel a stretch across the chest and front of the shoulders. Hold 30 seconds. Breathe steadily. 5 minutes Source: Yogi Ramacharaka — The Science of Breath (1905) Mindset: Strength Is Character "Physical strength cultivated with patience becomes the frame upon which character is built." — Eugen Sandow Reflection: What personal quality — patience, discipline, consistency — has this programme strengthened most? Source: Eugen Sandow — Sandow's System of Physical Training (1894) Challenge: Perform last week's recovery circuit as your warm-up this week before strength training.