Wednesday, May 15, 2019

Upper  

 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…

10 Reps for the entire 30 minutes of your workout. You can increase the reps by 2-3 each round if you want more of a challenge.

Breakdown:

10 reps

  1. Banded DB Bicep Curls

  2. Banded Bent Over Rows

  3. Banded Bicycles

  4. Seated DB Shoulder Press

  5. Plank Ups

  1. 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.

 

2. Banded Bent Over Rows

Tips:

  • Start with light mini band around wrists, and light DB’s.

  • Assume as much of a bent over position as possible, with slight bend in knees.

  • Make sure your shoulders aren’t rounded.

  • Keep constant tension in the band.

  • Regression: No band.

 

3. Banded Bicycles

Tips:

  • Choose a light mini band to start.

  • Place mini band around tops of shoe laces.

  • Try to lift your opposite shoulder off the ground as high as it will go and reach elbow for the outside of your opposite knee.

  • Don’t rush these, take your time for maximum benefit.

  • Regression: No mini band.

  • Challenge: Heavier Band

 

4. Seated DB Shoulder Press

Tips:

  • Choose light DB’s to start.

  • Keep palms in at 45 degree angle, so facing slightly in towards each other.

  • Sit upright with a nice, long spine and lean back just slightly to keep the core engaged.

  • Press up for 1 second, and slowly lower the weights down for 3 seconds.

  • Regression: Perform standing up.

  • Challenge: Keep one arm up overhead while the other arm performs a press. Alternate sides.

 

5. Plank Ups

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.