Sun Aug 24 "Pump It Up"

“Pump It Up”

30s on, 30s off, twice per movement:

• Empty Barbell Pronated Bicep Curl

• Kettlebell Pullover

• Banded Plank Hold

• Bent Over Plate (or light dumbbell) Flys

• Weighted Glute Bridge Hold L/R

4 Rounds For Quality

Stimulus

Flow: 30s of bicep curls, rest 30s, 30s of bicep curls, rest 30s, 30s kettlebell pullovers, 30s rest, 30s pullovers, 30s rest, 30s plank hold…

Each movement will take 2 minutes (rest included) so each round will take 10 minutes and the workout will last for 40 minutes.

Bicep Curls: Focus on not swinging the bar, maintaining a stable midline, and either straight wrists or slightly extended. Select a weight that allows for continuous movement and control for 30s.

Pullovers: Keep your core engaged to maintain contact with the bench or a slight arch (no back discomfort) and go slow and as far as you can below the bench before controlling the load back above the shoulders.

Plank Hold: Band can be held in your hand or strapped across the rig. If you are unable to maintain a plank from the floor, elevate on a barbell in the rig (instead of going from knees).

Plate Flys: Targeting mid back, keep upper traps down and be fast on the way up, less fast on the way down (no eccentric).

Glute Bridge Hold: First 30s will be on the left leg, next 30s on the right leg. Hold a medicine or d-ball on the hips. Both feet can be on the floor if needed with more weight on one side than the other. Target is the bum, adjust feet so hamstrings are not working hard.