Wednesday, June 26, 2019

Upper Body

THIS WEEK’S PROTOCOL

Focus will be on ascending and descending rep “ladders”. For example, for one circuit you might start with 8 reps per move, then increase by 2 reps each round until you get to 16. So you’d do 8 reps, 10 reps, 12 reps, 14 reps, and 16 reps of each move in order. So 8 pushups, 8 situps, 10 pushups, 10 situps, 12 and 12… to 16.

For today…

For Circuit 1, you’ll start at 8 reps, increase by 2 each round until you get to 16.

For Circuit 2, you’ll start at 16 reps and decrease by 2 reps each round until you get to 8, and work your way back up the ladder until time runs out.

Breakdown:

Circuit 1:

8 Reps - increase by 2 until you get to 16.

  1. Tricep Dip + Kick (T)

  2. DB Single Leg Glute Bridge Skull Crushers

  3. 4 engaged mtn climbers + Pushup

Circuit 2:

16 reps - decrease by 2 until you get to 8. If there’s still time… Work way back up ladder until time runs out.

  1. Wallsit Hammer Curls

  2. Serve the Platter + Bent Arm Lateral Raise

  3. Low Plank Jacks

Circuit 1 - 8 reps, increase by 2 until you get to 16.

  1. Tricep Dip + Kick (T)

Tips:

  • 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)

 

2. DB Single Leg Glute Bridge Skull Crushers

Tips:

  • Choose light DB’s.

  • Keep lifted leg at 90 degrees, foot flexed.

  • Press through heel of planted foot.

  • Keep elbows over shoulders and simply bend back at the elbows to target your triceps.

  • Keep hips lifted entire time.

  • Regression: Both feet down, hips still lifted.

 

3. 4 Engaged Mtn Climbers + Pushup ( = 1 rep)

Tips:

  • Keep wrists stacked under shoulders.

  • Pull shoulders down away from ears.

  • Using your abdominal muscles, pull one knee at a time into your chest, keeping hips down in line with your shoulders.

  • For the pushup, elbows come back at a 45 degree angle.

  • Regression: Hands on a bench/chair, and/or drop to knees for pushup.

  • Challenge: Decline mountain climbers and pushup

 

Circuit 2 - 16 reps, decrease by 2 until you get to 8. If time permits, work way back up ladder.

  1. Wallsit Hammer Curls

Tips:

  • Light DB’s.

  • Pull your shoulders down and back the entire time.

  • Palms face in for that hammer grip.

  • Make sure legs are at 90 degree angle.

  • Control the weight on the way down in the curl.

  • Regression: Perform a squat to a hammer curl instead of the wallsit.

  • Challenge: Single leg wallsit while performing curls.

 

2. Serve the Platter + Bent Arm Lateral Raise

Tips:

  • Choose light DB’s.

  • With palms up, you push the weights out in front and almost completely straighten out your arms to work your pecs and shoulders.

  • Use your back to pull the weights back into your chest and then rotate your palms and lift your elbows up to shoulder height to work your shoulders.

  • Stay in control of the weights, don’t just swing them around.

  • Regression: Lighter weights.

  • Challenge: Heavier weights.

 

3. Low Plank Jacks

Tips:

  • Keep shoulders stacked over elbows.

  • Keep hips down in line with body.

  • Hop feet out as wide as they’ll go.

  • Regression: Step feet out one at a time.

  • Challenge: Add mini band around ankles.