Monday, May 13, 2019

Upper Body 

 THIS WEEK’S PROTOCOL

Reps

Super simple protocol for this week. You’ll be performing a certain number of reps for as many rounds as possible in 30 minutes. Rest up to 1 minute between rounds. If you are craving more of a challenge, you could increase the reps by 2-3 each round. Set a timer for 30 minutes and get to work!

For today…

Just 15 reps per exercise.

Breakdown:

15 reps

  1. Long Band Iso Squat Rows

  2. Plank up + Pushup T

  3. Underhand front delt iso + uni rear delt fly

  4. Mini band Bear alt Hand lateral taps

  5. Burpee with Pushup + Snatch

  1. Long Band Iso Squat Rows

Tips:

  • Loop Long Resistance band around something like a pole at the gym, or if you’re at home, maybe a sturdy chair, column outside, door handle, etc. Be creative ;)

  • Keep a proud chest the entire time, squeezing shoulder blades back to meet one another.

  • Stay in a low squat the entire time.

  • Abs in tight.

  • Regression: Squat to Stand and row.

 

2. Plank up + Pushup T

Tips:

  • Perform your plank ups with control, abs tight and pelvis tucked slightly.

  • Make sure your wrists stay stacked under your shoulders the entire time.

  • Make sure your butt stays down throughout the entire movement.

  • For the pushup, try to get chest all the way down to the ground.

  • Regression: Widen stance or drop to knees.

  • Challenge: Do on a decline.

 

3. Underhand front delt iso + uni rear delt fly

Tips:

  • Choose light DB’s.

  • Keep palms facing up in a supinated grip.

  • While one arm holds an isolation to work the front deltoid (shoulder), the other arm flies out to the side by squeezing your shoulder blade back to meet the other to work your rear delt and rhomboid.

  • Alternate sides here.

  • Regression: Perform arms simultaneously or one at a time without the isolation.

  • Challenge: Use extra light mini band around wrists.

 

4. Mini band Bear alt Hand lateral taps

Tips:

  • Use light band.

  • Keep knees directly under hips, and wrists directly under shoulders.

  • Core should be tight, with pelvis tucked under slightly (no arch in your back) and shoulders pulled down your back.

  • Knees should be to a hover above the mat.

  • Take small steps to the side just with your hands, in an alternating fashion.

  • Regression: Drop to your knees.

  • Challenge: Step hands and feet out to the side simultaneously.

 

5. Burpee with Pushup + Snatch

Tips:

  • Use heavy 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.