This is the UPDATED higher-quality recording of this week's ..
🕑 Added 2020-10-16 19:17:00 +0000 UTC
This is the UPDATED higher-quality recording of this week's livestream.
You can get our Bland Bands, or BLANDS (non-branded premium bands), at:
https://sleevessoldseparately.com/products/bjs-non-branded-bands
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EQUIPMENT NEEDS:
- A padded mat or floor for shin box mobility work
- A dowel or stick for shin box mobility work
- A low box/step for split squats and 1-leg low box jumps
- A lighter dumbbell (BJ used 25lbs)
- A heavier dumbbell or kettlebell (BJ used two 50s for 100lbs total)
- 2 resistance bands: 1 lighter, 1 heavier
- A hand towel for overhead triceps extensions
PART 1- METABOLIC MOBILITY
- Perform each move for 90 seconds of work at the prescribed tempo with 30 seconds of rest between moves:
Shin Box Raise- Left
Shin Box Raise- Right
- The training tempo (or rep speed) will change from cycle to cycle as outlined below:
Cycle 1: Eccentric-Isometric Emphasis- 4 seconds down, 4 seconds hover hold
Cycle 2: Isometric Emphasis- Pause halfway down AND halfway up
Cycle 3: Pulsing at Top
Cycle 4: Pulsing at Bottom
REST 2 MINUTES
PART 2- METABOLIC MAYHEM
ROUND 1: CORE COMPLEX
Minute 1: DB 1-Arm Overhead Situp L/R
Minute 2: DB 1-Arm Overhead Situp + Press L/R
Minute 3: DB 1-Arm Overhead Situp + Double Press L/R
ROUND 2: CARDIO COMPLEX
Minute 1: Band Jabs L/R
Minute 2: Band Step Jabs L/R
Minute 3: Band Leap Jabs L/R
ROUND 3: SINGLE-LEG STACK- LEFT
Perform each move for 30 seconds of work with 15 seconds of rest between moves:
Goblet Split Squat
X-Band Split Runner
1-Leg Low Box Jumps
ROUND 4: SINGLE-LEG STACK- RIGHT
Perform each move for 30 seconds of work with 15 seconds of rest between moves:
Goblet Split Squat
X-Band Split Runner
1-Leg Low Box Jumps
ROUND 5: PUSH STACK
Perform each move for 30 seconds of work with 15 seconds of rest between moves:
Band Overhead Triceps Extension
Band Pushups
Band Overhead Press
ROUND 6: PULL STACK
Perform each move for 30 seconds of work with 15 seconds of rest between moves:
Band Hammer Curls
Band Bent-Over Row
Band Pull-Aparts
That’s 1 cycle. Perform up to 2 total cycles. Rest a minute between rounds. Rest 3 minutes between cycles.
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SHOW NOTES
Get all my apparel from:
https://sleevessoldseparately.com/
Get my ManBaby CBD tinctures and salves from:
https://www.manbabycbd.com/
Full at-home programming at:
https://www.thedailybj.com/
