Tuesday, July 30, 2019

Upper Body

THIS WEEK’S PROTOCOL

ENDURANCE

This week we are focusing on much higher repetitions. This means you’ll need to choose a lighter weight option than you usually would for most exercises. Practice good form most importantly. :)

For today…

90 seconds, 75 seconds, 60 seconds, 45 seconds **per move** - Rest up to 1 min between rounds

You’ll complete all exercises for 90 seconds of work, then repeat them all again for only 75 seconds, then 60 then 45.


BREAKDOWN:

90 seconds, 75 seconds, 60 seconds, 45 seconds per move - Rest up to 1 min between rounds

  1. Iso Hold Uni Bent Over Row + 1 Active Bent Over Row

  2. Burpees

  3. Long Band Twisted Upright Row

  4. Push up + DB Pull Through

  5. DB Bicep Curl to Front Squat

  1. Iso Hold Uni Bent Over Row + 1 Active Bent Over Row

Tips:

  • Choose medium DB’s to start.

  • Keep palms facing in towards sides of the body.

  • Hip hinge back so weight is in your heels and hips are pushed back behind you, allowing you to have a flat back.

  • Keep one arm up in a row position the entire time while the other arm does all the active rowing. Then switch.

  • Regression: Lighter DB’s or perform single arm bench-supported rows.

  • Challenge: Heavier DB’s

 

2. Burpees

Tips:

  • No pushup or jump in these burpees (yay!)

  • Simply hop out to plank, hop into a squat, and stand up.

  • Regression: Walk out the movement vs hopping.

  • Challenge: Add pushup and hop.

 

3. Long Band Twisted Upright Row

Tips:

  • Use a light or medium long band.

  • Make sure it is twisted from the bottom. Otherwise it will be too long, therefore it will be too easy.

  • Initiate the movement with your elbows, and make sure not to break at the wrists.

  • Regression: lighter band.

  • Challenge: Heavier band or use DB’s.

 

4. Push up + DB Pull Through

Tips:

  • Choose a light DB.

  • Keep dumbbell to the side and slightly back of your left hand.

  • Perform a pushup, then with your right hand, grab the dumbbell and pull it across to your right side.

  • Regression: Widen feet and/or drop to knees.

  • Challenge: Heavier DB.

 

5. DB Bicep Curl to Front Squat

Tips:

  • Use light DB’s to start.

  • Keep DB’s very close to your shoulders as you lower into a squat.

  • Make sure your elbow are pinned to the sides of your body during the curl.

  • Regression: Lighter weights.

  • Challenge: heavier weights.