Wednesday, April 17, 2019
THIS WEEK’S PROTOCOL
Focus will be on working as quickly and efficiently as you can with good form for 14 minute AMRAP’s (i.e. perform as many rounds as possible in 14 minutes).
Try to take minimal rest until the AMRAP is over.
First AMRAP is 12 reps, the second is 20 reps. They will stay consistent throughout the entire circuit.
AMRAP 14 minutes: 12 reps each
Long Band Iso Squat Rows
Alt Static Side Lunge + 1 DB Curl
Underhand front delt iso + uni rear delt fly
AMRAP 14 minutes: 20 reps each
Bent Over Mini band Uni Tricep Kickback ea
Plank up + Pushup T
Tricep Dip and Kick T
14 min AMRAP 1 - 12 reps each
Long Band Iso Squat Rows
Loop Long Resistance band around something like a pole at the gym, or if you’re at home, maybe a sturdy chair, column outside, door handle, etc. Be creative ;)
Keep a proud chest the entire time, squeezing shoulder blades back to meet one another.
Stay in a low squat the entire time.
Abs in tight.
Regression: Squat to Stand and row.
2. Alt Static Side Lunge + 1 DB Curl
Using one light DB to start, assume a wide legged stance.
Make sure your toes and knees are pointing forward.
Push hips back and sink as low as you can.
Regression: Less reps
3. Underhand Front Delt Iso + Rear Delt Fly
Choose light DB’s.
Keep palms facing up in a supinated grip.
While one arm holds an isolation to work the front deltoid (shoulder), the other arm flies out to the side by squeezing your shoulder blade back to meet the other to work your rear delt and rhomboid.
Alternate sides here.
Regression: Perform arms simultaneously or one at a time without the isolation.
Challenge: Use extra light mini band around wrists.
14 min AMRAP 2 - 20 reps each
Bent Over Mini Band Uni Tricep Kickback ea
Use light mini band to start.
Hold mini band by its ends and glue one hand to your chest so the band can be stretched.
Keep elbows pinned to your sides.
Slightly hinge forward at the hips.
2. Plank up + Pushup (20 Total reps… so 10 plankups + 10 pushups)
Perform your plank ups with control, abs tight and pelvis tucked slightly.
Make sure your wrists stay stacked under your shoulders the entire time.
Make sure your butt stays down throughout the entire movement.
For the pushup, try to get chest all the way down to the ground.
Regression: Widen stance or drop to knees.
Challenge: Do on a decline.
3. Tricep Dip and Kick (Total)
Keep fingertips pointed towards your feet and elbows pointed straight back behind you.
Your core is worked a ton here in order to balance on one foot and hand, so make sure you’re properly engaging those muscles.
Regression: Perform the dip as usual and for the kick keep both hands on the ground while you kick one leg up into the air.
Challenge: Keep Leg Straight (super tough)