Explosive Lower & Hypertrophy Upper Body | Dynamic Strength Session

Dear Athletes, here you have a perfect template for an off-season program to increase dynamic strength and build upper-body bulk 💪🔥 We start, as always, with the RAMP Protocol, and we added a few ideas for you to plug in. Dynamic Effort (Lower Body) ⚡️ ➡️ Box Jump ➡️ Kneeing Lunge 2 High Jump ➡️ Kneeing Lunge 2 High Jump 2 single Leg Box Jump ➡️ Lateral Jump 2 Box Jump ➡️ Pop Up 2 Box Jump Speed Strength 🚀 Use around 40-60% of your 1RM ➡️ 8 × 2 Trap Bar Deadlift Hypertrophy Effort (Upper Body Focus) 💥 We work with 3 supersets, each performed 4 times. The first set is always a warm-up at ~60%. Then increase to 70-80%. You should be able to do 12 reps, but always perform only 8 and leave some in the tank. The last set is AMRAP to check if your load is appropriate. If you easily exceed 12 reps → increase the load next drill. Supersets: ➡️ DB Bench Press / Z-Bar Row ➡️ Bulgarian Split Squat ➡️ Australian Pull-Up / Shoulder Press Core Work 🧱 We finish the session with core training and show you a few ideas to plug in. Recovery Reminder 🧘‍♂️💧 Never forget to stretch at the end — even if it’s just lying on your back for 2 minutes to relax. Your body will thank you. Your body is a machine: Give it quality fuel, stay hydrated, and try to eat good carbs within 30 minutes after your session. Stay dynamic — and thanks for watching! ⚡️ Chapters 00:00 - RAMP 01:10 - Dynamic Effort 03:35 - Speed Strength 04:50 - Explanation 06:05 - Chest Press Row 09:25 - Bulgarian Split Squat 11:21 - Pull Up Shoulder Press 14:58 - Brick House Core 20:13 - Outro THX 2 my Team Coaching by: PhilDynamics Produced by: Danilo Camera by: Danilo Audio by: Danilo Todays Athlete: Uliana Song: Gabriawll - Recall Music provided by NoCopyrightSounds Epic Cinematic Gaming | RESET by Alex-Productions |     • Epic Cinematic Gaming Cyberpunk by Alex Pr...   Music promoted by Song: Crushed Candy - Oh My Gawd [NCS Release] Music provided by NoCopyrightSounds Song: Max Brhon - Redemption [NCS Release] Music provided by NoCopyrightSounds Song: Simon More - You