Wednesday, June 12, 2019
THIS WEEK’S PROTOCOL
Reps - Using the most challenging weight possible to perform all reps of an exercise correctly. You will be going either up or down rep “ladders” (basically your reps will either be increasing or decreasing for every workout this week).
Perform each exercise for 8 reps for round 1, 12 for round 2, 16 to round 3, etc… going up by 4 reps every round.
Once you get to 24 reps, work your way back down.
As your reps increase, you can decrease your weight if you have the option to. As your reps decrease, you can go back up in weight.
Pushup plank jack row
DB Kneeling Around the Worlds
Plank Ups (ea)
Banded DB Bicep Curls
Long Band (Twisted) Upright Row
DB Push-up plank jack row row
Use light/medium DB’s to start.
Keep feet wide for stability.
Keep core engaged the entire time.
Regression: Drop to knees or step plank jack out one foot at a time.
Challenge: Heavier DB’s.
2. DB Kneeling Around the Worlds
Set yourself up in a kneeling position where your hips are off your calves, stacked over your knees. This way you are forced to engage your entire core (glutes and abs) to stay still.
Try to control the weight… don’t let it control you.
Use light dumbbells to start.
Challenge: Count to 5 on the eccentric (the way down) of each rep.
3. Plank Ups (ea)
Even as you press up onto palms, make sure your wrists stay stacked under your shoulders.
Keep a straight line from head to toe. Don’t let hips rise.
Alternate which hand you press up with.
Don’t let hips rock side to side.
Regression: Widen the stance of your feet or drop to your knees.
Challenge: Bring feet closer together or add in a plank jack at the bottom of the movement.
4. Banded DB Bicep Curls
Keep constant tension in the band.
Slight bend in your knees.
Pull shoulders back the entire time.
Choose lighter DB’s to start.
Regression: Get rid of band.
Challenge: Balance on one leg.
5. Long Band (Twisted) Upright Row
Choose lightest long band to start. Make sure the band is twisted in the form of an “x”.
Lead with the elbows as you row, not the hands.
Squeeze backs of shoulders.
Challenge: Heavier Band and/or lower down slowly.