Wednesday, July 17, 2019

Upper Body

THIS WEEK’S PROTOCOL

SUPERSETS

You’ll have two moves to perform back to back nonstop for a certain number of rounds or time before moving onto the next superset. This is a more challenging protocol because of the minimal rest. If you’re a beginner, please try not to rest between exercises but rest as much as you need after you’ve performed both moves before repeating.

For today…

(Should take about 12 min per superset)

5 Rounds per superset - 20, 15, 10, 15, 20 reps

Breakdown:

5 Rounds per superset - 20, 15, 10, 15, 20 reps

  1. Long band (twisted) Upright Row

  2. DB Sumo Squat to Bicep Curl

  1. Chest Press + Leg Kickout

  2. Plank up + pushup 


Finisher: 60 sec work, 15 sec rest x 3 - Cross body mountain climbers

SUPERSET 1:

  1. 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.

 

2. DB Sumo Squat to Bicep Curl

Tips:

  • Heavy DB’s if possible.

  • Feet should be much wider than shoulder or hip width… Toes pointed out to side.

  • Press through all 4 corners of feet to stand.

  • Don’t let shoulders round forward as you curl.

  • Try to keep chest upright the entire time.

  • Regression: Lighter DB’s.

 

SUPERSET 2:

  1. Chest Press + Leg Kickout

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. Plank up + pushup 

Tips:

  • Perform your plank ups with control, abs tight and pelvis tucked slightly.

  • Make sure your wrists stay stacked under your shoulders the entire time.

  • Make sure your butt stays down throughout the entire movement.

  • For the pushup, try to get chest all the way down to the ground.

  • Regression: Widen stance or drop to knees.

  • Challenge: Do on a decline.

 

Burnout:

60 sec work, 15 sec rest - 3 rounds

1. Cross Body Mountain Climbers

Tips:

  • Keep wrists stacked under shoulders.

  • Keep back flat.

  • Get a big twist from your opposite knee and elbow to really get into those obliques.

  • Go as fast as possible with good form.

  • Regression: Hands on a bench.