Wednesday, July 10, 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…

1 move for all the time intervals, then move onto the next: 

60 seconds work, 15 seconds rest x 4

Breakdown:

1 move for all the time intervals, then move onto the next: 

60 seconds work, 15 seconds rest x 4

  1. Seated DB Overhead Reaches and Pull Apart

  2. DB Single Arm Unsupported Bent Over Row

  3. Push up + DB Pull Through

  4. Bear Alt Knee Taps

  5. Side Plank Dips

  1. Seated DB Overhead Reaches and Pull Apart

Tips:

  • Choose light DB’s.

  • Kick your legs out in front of you and lean back slightly to engage your core.

  • Make sure your dumbbells never go any higher than shoulder height on the Pull Apart exercise.

  • On the Pull Apart, squeeze your shoulder blades together.

  • On the Overhead Reach, try to extend your arms up as high as they’ll go.

  • Regression: Do this exercise standing up.

  • Challenge: Heavier DB’s.

 

2. DB Single Arm Unsupported Bent Over Row (T)

Tips:

  • Keep hips square and chest square towards the ground (try not to open chest up to one side)

  • Keep as flat of a back as possible.

  • Slight bend in the knees.

  • Pull shoulder back and engage lats before initiating the row.

  • Choose lighter DB to start.

  • Regression: Support with other hand on knee (legs in a split stance) or hand on bench.

  • Challenge: Bend over lower or lower down slowly for 5 seconds on the eccentric.

 

3. 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.

 

4. Bear Alt Knee Taps

Tips:

  • Keep wrists stacked under shoulders, knees stacked under hips.

  • Knees are hovering above the ground.

  • Try to keep hips from rocking as you lift your hand to tap your knee.

  • Alternate hands.

  • Regression: Bear Position Hold for 30 seconds

  • Challenge: Plank Knee Taps (same concept but in a plank instead of bear pose)

 

5. Side Plank Dips (T)

Tips:

  • Switch sides halfway through each round.

  • Keep elbow right under your shoulder.

  • Push hips forward, maintaining a straight line from head to toe.

  • Regression: Stagger feet or drop bottom knee down (make sure your knees are still stacked).

  • Challenge: Lift top arm up and look at it.