The strength of your nervous system has an immense impact on your strength and performance during a workout.

Explosive exercises and plyometrics (jump exercises) prime your nervous system.

They increase your strength allowing you to LIFT HEAVIER and achieve greater PRs!

Seal jacks and the bent-over medicine ball throws target your nervous system, strengthen it, and INCREASE YOUR BENCH PRESS ABILITY!

Seal Jack

Image result for seal jacks exercise

  • Stand straight with your arms fully extended to each side.
  • In one movement, jump spreading the your feet apart and clap your hands in front of your chest.
  • Quickly return back to the starting position
  • Repeat

Bent-Over Medicine Ball Throw

Image result for bentover medball press

  • Slightly bend your knees with a straight back, feet shoulder width apart, and hands grasping a medicine ball in front of your chest
  • Forcefully, throw the medicine ball to the floor while maintaining the position of your body
  • Catch the medicine ball with both hands
  • Repeat

 

Pair these moves in a cycle.

Perform the seal jacks for 5 reps then the bent over medicine ball throw for 5 reps too. 

Repeat the cycle for 3-4 times.

 

Train Hard! Sculpt Your Body! Enjoy!

 

References:

https://www.t-nation.com/training/tip-do-this-before-benching-youll-lift-heavier

https://seancochran.com/medicine-ball-bent-over-chest-throw-performance-exercise/

http://30dayfitnesschallenges.com/how-to-do-seal-jacks/

 

Ranim Daw, MS in Cell & Molecular Biology

R-Health Formula

April 13, 2017

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