Wednesday, May 22, 2019
Upper
THIS WEEK’S PROTOCOL
Timed Intervals
Timed Intervals are back! This week, you’ll notice the first two days have the same amount of work and rest times, and the third and fourth days have the same amount of work and rest times, that way you don’t get too bored. Friday is Tabata style, to go out with a bang! Work as hard as you can during the “work” intervals, and rest, sip water, take deep breaths during the “rest” intervals.
For today…
Circuit Style format! 60 sec work, 15 sec rest, working your way down the list of exercises for 6 Rounds.
Breakdown:
60 sec work, 15 sec rest x 6
DB Squatting Cross Punches
DB Single Leg Glute Bridge Skull Crushers
Serve the Platter + Bent Arm Lateral Raise
Low Plank Jacks
DB Squatting Cross Punches
Tips:
Choose light DB’s.
Stay low in a half squat, and pivot on the balls of your feet with each punch.
Try to punch across your body and engage your obliques.
Keep DB’s in line with shoulders.
Regression: No DB’s.
Challenge: Heavier DB’s or drop into a full squat.
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. 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.
4. 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.