Wednesday, April 10, 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. DB Chest Press + Leg extension + knees into chest

  2. DB Kneeling Around the Worlds

  3. Plank Ups (ea)

  4. Banded DB Bicep Curls

  5. Plank Alt Rows  (ea)

  1. DB Chest Press + Leg Kick Out

Tips:

  • Use Heavy DB’s if you can.

  • Keep low back pressed into the mat.

  • Knees come in simultaneously as you press the weights up, and you kick your legs out in front as you lower the weights.

  • Palms face in at 45 degrees.

  • Pull shoulders down and back.

  • Regression: Plant feet on the floor or lighter DB’s.

  • Challenge: Straight leg lifts.

 

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.

  • 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. Plank Alt Rows  (ea)

Tips:

  • Choose light DB’s to start.

  • When you get in your plank, start with your feet wider than hip width for balance.

  • Try not to let your hips rock side to side. Keep glutes squeezed, pelvis tucked slightly.

  • Make sure wrists are directly underneath your shoulders.

  • Regression: Widen stance of feet or drop to knees.

  • Challenge: Bring feet closer together.