Wednesday, June 12, 2019

Upper Body

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).

For today…

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.

Breakdown:

1. Pushup plank jack row

2. DB Kneeling Around the Worlds

3. Plank Ups (ea)

4. Banded DB Bicep Curls

5. Long Band (Twisted) Upright Row

1. DB Push-up plank jack row row

Tips:

• 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

Tips:

• 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.

• Regression (for shoulder injuries): Depending what your injury is, you may be able to perform bent arm lateral raises or external rotations (both have been linked with exercise demos).

• Challenge: Count to 5 on the eccentric (the way down) of each rep.

3. Plank Ups (ea)

Tips:

• 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

Tips:

• 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

Tips:

• 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.