Wednesday, June 19, 2019

Upper Body

THIS WEEK’S PROTOCOL

Focus will be on working as quickly and efficiently as you can with good form for 14 minute AMRAP’s (i.e. perform as many rounds as possible in 14 minutes).

Try to take minimal rest until the AMRAP is over.

For today…

First AMRAP is 12 reps, the second is 20 reps. They will stay consistent throughout the entire circuit.

Breakdown:

AMRAP 14 minutes: 12 reps each

  1. Long Band Iso Squat Rows

  2. Alt Static Side Lunge + 1 DB Curl

  3. Underhand front delt iso + uni rear delt fly

AMRAP 14 minutes: 20 reps each

  1. Bent Over Tricep Kickbacks

  2. Plank up + Pushup T

  3. DB Single Leg Glute Bridge Skull Crusher (T)

14 min AMRAP 1 - 12 reps each

  1. Long Band Iso Squat Rows

Tips:

  • Loop Long Resistance band around something like a pole at the gym, or if you’re at home, maybe a sturdy chair, column outside, door handle, etc. Be creative ;)

  • Keep a proud chest the entire time, squeezing shoulder blades back to meet one another.

  • Stay in a low squat the entire time.

  • Abs in tight.

  • Regression: Squat to Stand and row.

 

2. Alt Static Side Lunge + 1 DB Curl

Tips:

  • Using one light DB to start, assume a wide legged stance.

  • Make sure your toes and knees are pointing forward.

  • Push hips back and sink as low as you can.

  • Regression: Less reps

 

3. Underhand Front Delt Iso + Rear Delt Fly

Tips:

  • Choose light DB’s.

  • Keep palms facing up in a supinated grip.

  • While one arm holds an isolation to work the front deltoid (shoulder), the other arm flies out to the side by squeezing your shoulder blade back to meet the other to work your rear delt and rhomboid.

  • Alternate sides here.

  • Regression: Perform arms simultaneously or one at a time without the isolation.

  • Challenge: Use extra light mini band around wrists.

 

14 min AMRAP 2 - 20 reps each

  1. Bent Over Mini Tricep Kickbacks

Tips:

  • Choose light DB’s.

  • Keep spine completely straight - pulling shoulders down and back.

  • Core must be engaged to prevent low back from hurting.

  • Soft bend in the knees so they aren’t locked out.

  • Bend over as close to a 90 degree angle as you can.

  • Glue elbows to the sides of your body and simply straight your arms out, squeezing the back of your arms.

 

2. Plank up + Pushup (20 Total reps… so 10 plankups + 10 pushups)

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.

 

3. DB Single Leg Glute Bridge Skull Crusher (T)

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.