Tuesday, August 27, 2019

Upper Body 

 THIS WEEK’S PROTOCOL

BONUS WEEK - Throwback workouts!

For today…

We’re doing the traditional Tabata timing today and tomorrow before I add some variation to it! 20 seconds on, 10 seconds rest x 8. You can rest up to 1 minute between Tabatas.

Breakdown:

20 seconds work - 10 seconds rest x 8 of ONE EXERCISE ONLY

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

  2. 1 DB - Burpee with Pushup + Snatch

  3. Plank Alt Rows

  4. DB Chest Press + Leg kick out

  5. Plank pike ups

  6. DB Thrusters

Tabata Intervals

  1. (ea) 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.

 

2. DB Burpee with Pushup + Snatch

Tips:

  • Use heavy DB.

  • Alternate which hand holds the DB.

  • Keep a straight line from head to toes when you hop out into the plank.

  • Hop into a squat as you come back from the plank.

  • Make sure your snatch is one fluid movement - use your hips to power the DB all the from the ground to overhead.

  • Regression: Take out all the hops and/or use a lighter DB.

  • Challenge: Heavier DB.

 

3. Plank Alt Rows

Tips:

  • Choose light DB’s to start.

  • When you get in your plank, start with your feet wider than hip width for balance.

  • Try not to let your hips rock side to side. Keep glutes squeezed, pelvis tucked slightly.

  • Make sure wrists are directly underneath your shoulders.

  • Regression: Widen stance of feet or drop to knees.

  • Challenge: Bring feet closer together.

 

4. DB Chest Press + Leg kick out

Tips:

  • Use Heavy DB’s if you can.

  • Keep low back pressed into the mat.

  • Knees come in simultaneously as you press the weights up, and you kick your legs out in front as you lower the weights.

  • Palms face in at 45 degrees.

  • Pull shoulders down and back.

  • Regression: Plant feet on the floor or lighter DB’s.

  • Challenge: Straight leg lifts.

 

5. Plank pike ups

Tips:

  • Starting in a low plank on your forearms, ensure that your elbows are stacked under your shoulders and your back is flat. Feet can be as wide as necessary.

  • Using your lower abdominals and your deep ab muscles (your TVA) you will lift your hips up in a “pike” or an upside down V, and slowly come back to the starting position.

  • Regression: Plank hold

  • Challenge: If you have sliders, or a towel with a wood or tile floor, you can perform sliding pikes in a high plank (linked a video)

 

6. DB Thrusters

Tips:

  • See if you can use heavy DB’s for at least the first few rounds.

  • DB’s never go lower than shoulder height.

  • Use your hips (glutes) to propel you up out of that squat and explosively press the weights up. Your butt should be working a lot more than your shoulders should be.

  • Regression: Lighter DB’s, no pressing over head if you have shoulder issue (could just do power squats).