Wednesday, July 3, 2019

Upper Body

THIS WEEK’S PROTOCOL

TUT - AKA Time Under Tension

This means exactly what it sounds like… We will be putting your muscles under a lot of extra time under tension this week. Think: pause reps, pulses, iso holds, etc.

Get ready to feel the burn!

For today…

3 second Pause Reps    

Perform each move for 16 reps, decreasing by 2 reps each round for AMRAP in 30 minutes. If you get all the way down to 6 reps, increase your reps by 2 and start moving up the ladder.

About half the exercises will have some sort of pause added to each rep. Pay attention to which moves those are.


Breakdown:

  1. Banded High Plank Crunches (3 sec pause on the crunch)

  2. Iso Hold Bent Over Row + Active Bent Over Row

  3. Plank Pike Ups (3 sec pause at top of the pike)

  4. Push up + Plank Jack + Row

  5. Wallsit Frontal Raises (3 sec pause at top of frontal raises)

  1. Banded High Plank Crunches (3 sec pause on the crunch)

Tips:

  • Start with a light resistance band around the tops of your feet.

  • Keep wrists stacked under shoulders the entire time.

  • From the plank position, abduct your foot out to the side, then crunch your knee in towards your elbow.

  • Regression: No band or elevate hands onto a chair/bench.

  • Challenge: heavier band

 

2. Iso Hold Bent Over Row + Active Bent Over Row

Tips:

  • Choose medium DB’s to start.

  • Keep palms facing in towards sides of the body.

  • Hip hinge back so weight is in your heels and hips are pushed back behind you, allowing you to have a flat back.

  • Keep one arm up in a row position the entire time while the other arm does all the active rowing. Then switch.

  • Regression: Lighter DB’s or perform single arm bench-supported rows.

  • Challenge: Heavier DB’s

 

3. Plank Pike Ups (3 sec pause at top of the pike)

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)

 

4. Push up + Plank Jack + Row

Tips:

  • Light DB’s to start.

  • Elbows angled back at 45 degrees for the pushups.

  • Back perfectly flat the entire time.

  • Feet wide for stability.

  • Regression: Drop to knees for pushup and rows, plus you can step the plank jack out one foot at a time.

  • Challenge: Heavier DB’s or feet closer together.

 

5. Wallsit Frontal Raises (3 sec pause at top of frontal raises)

Tips:

  • Choose light DB’s.

  • Press entire back (including low back) into wall.

  • Make sure your knees are directly over your ankles (legs should form a 90 degree angle)

  • Do not swing the weights up, control them on the way up and down.

  • Do not lift weights higher than shoulder height.

  • Regression: Perform a squat to frontal raise instead of holding a wallsit.

  • Challenge: Single Leg Wallsit + Frontal Raises