Wednesday, April 3, 2019

Upper Body 

THIS WEEK’S PROTOCOL

Timed Intervals:

60 sec on, 15 off, 50 on, 15 off, 40 on, 10 off, 30 on 10 off.

(Basically… about 4 min per exercise)

For today… (different than yesterday!)

Your moves are broken up into superset circuits. Perform move 1 and move 2 for the 4 timed intervals.

Example: Let’s say exercise 1 is Squats and exercise 2 is Plank jacks.

You’d perform squats for 60 sec, rest for 15, perform plank jacks for 60 sec, rest for 15. Now perform squats for 50, rest for 15, plank jacks for 50, rest for 15… etc. Can rest up to 1 min between circuits.

Breakdown:

Superset 1:

  1. “T” Pushups

  2. Db squat curl press jack

Superset 2:

  1. Alt High Bicep Curl in front and side of body

  2. (ea) Wrist Banded Plank Alt. Step Outs (Out, In, Out, In)

Superset 3:

  1. Lunging DB Bent Over Row + 3 Lunge Jumps

  2. DB Static Lunge Bent Arm Chest Fly to Shoulder Press

Superset 1:

  1. “T” Pushups

Tips:

  • Keep your glutes squeezed and abs tight throughout the entire movement.

  • Elbow should be pointing back at 45 degrees, not straight out to the side.

  • Pivot on the sides of your feet for that “T” and reach your arm and high as it will go.

  • Regression: Drop to knees for entire movement.

 

2. DB Squat Curl Press Jack

Tips:

  • Light DB’s to start.

  • Keep neutral hand position the entire time (palms facing in towards your body).

  • Abs braced the entire time.

  • Regression: Take out the jumping jack and either just press overhead, or if you can’t press, perform a frontal or lateral raise for your shoulders.

  • Challenge: Heavier DB’s.

 

Superset 2:

  1. Alt High Bicep Curl in front and side of body

Tips:

  • Choose light DB’s.

  • Keep elbows in line with shoulders at all times.

  • Alternate between these two variations of curls, keeping slight bend in the knees and abs braced.

  • Regression: Lighter DB’s.

  • Challenge: Heavier DB’s.

 

2. Wrist Banded Plank Alt. Step Outs (Out, In, Out, In)

Tips:

  • Light mini band around wrists.

  • Assume plank position with wrists under shoulders and hips down.

  • Feet can be wide for stability.

  • Regression: Drop to knees and/or no band.

  • Challenge: Heavier band or feet closer together.

 

Superset 3:

  1. Lunging DB Bent Over Row + 3 Lunge Jumps

Tips:

  • Light DB’s to start.

  • 3 Bent Over Row + 3 Lunge Jumps = 1 rep. You’re alternating which leg is in front for the bent over rows.

  • Make sure you keep your chest almost completely on your thigh as you perform the bent over rows.

  • Regression: Lighter DB’s or take out the lunge jumps and just perform 3 reverse lunges.

  • Challenge: Heavier DB’s.

 

2. DB Static Lunge Bent Arm Chest Fly to Shoulder Press

Tips:

  • Light DB’s to start.

  • Stay in low lunge with knee hovering above the floor for half of the round before switching legs.

  • Keep elbows up in line with your shoulders, and keep arms at 90 degree angles.

  • Regression: Lighter DB’s and/or take out the lunge.

  • Challenge: Heavier DB’s or add in a lunge pulse.