Mad Dogg Athletics crosscore Owner's Manual - page 42

RBT™ Exercises

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 33

© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

PROGRESSION 3 

Single Arm (Unilateral) Chest 

Press – Pin Out 

INTERMEDIATE

•   PULL THE PIN™! 

•   Keep one arm extended and 

static with elbow straight and 

locked, while the other arm 

executes a single arm chest 

press (D and E). 

•   Return to the starting position 

and repeat (B). 

•   Stay actively engaged in the 

core and shoulders to prevent 

loss of form or shoulder 

stability. 

•   Try single arm on one side 

first. 

•   Then you may advance by 

alternating between arms on 

each press making sure to 

keep your shoulders straight 

and core engaged. 

PROGRESSION 4 

Single Arm (Unilateral) Chest Press to Semi-Rotation – Pin Out 

INTERMEDIATE TO ADVANCED

•   PULL THE PIN! 

•   Keep one arm extended and shoulder static while other arm comes back into a single arms chest press 

position as if drawing a bow and arrow slightly rotating at the core (F and G). 

•   Keep one arm extended and static with elbow straight and locked, while the other arm executes a single 

arm chest press. 

•   As you are executing the single arm chest press slightly rotate your hips towards the side you are 

drawing your elbow back to. Your feet can also rotate slightly. 

•   Your core will be engage to keep your torso and back straight as you rotate slightly. 

•   Return to the starting position and repeat. 

TIP: 

Try getting the feel for this on one side first. You can advance further by alternating sides.

D

E

F

G