Here's our first live at-home follow-along workout of Octobe..
🕑 Added 2020-10-09 01:48:07 +0000 UTC
Here's our first live at-home follow-along workout of October. Full big-screen replay at YouTube.com/BJGaddour.
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 pair of dumbbells (BJ used 30lbs, Naomi used 10lbs)
- A heavier dumbbell or kettlebell (BJ used 100lbs, Naomi used 25lbs)
- 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 Emphasis- 3-5 seconds down
Cycle 2: Isometric Emphasis- multi-level pauses on descent
Cycle 3: Continuous Emphasis- 2-3 seconds up and down non-stop
Cycle 4: 1.5-Rep
REST 2 MINUTES
PART 2- 5-MINUTE UPPER-BACK BLASTER
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
1-Leg Bridge ISO Pull-Aparts- Left
1-Leg Bridge ISO Pull-Aparts- Right
1-Leg Hinge ISO Pull-Aparts- Left
1-Leg Hinge ISO Pull-Aparts- Right
Split ISO Pull-Aparts- Left
Split ISO Pull-Aparts- Right
Lateral Step + Pull-Aparts
Drop Step + Pull-Aparts
Drop Split Squat + Pull-Aparts
Pull-Apart Jacks
REST 2 MINUTES
PART 3- 30/30 METABOLIC MAYHEM CIRCUITS
Perform each move for 30 seconds of work with 30 seconds of rest between moves:
1. DB Overhead Situp
2. 1-Leg Low Box Jumps (L)
3. 1-Leg Low Box Jumps (R)
4. X-Band Split Runner (L)
5. X-Band Split Runner (R)
6. Band Pull
7. Band Push
8. Goblet Squat
9. Band Jabs- Orthodox (L)
10. Band Jabs- Orthodox (R)
Perform up to 3 rounds, resting 2 minutes between rounds.
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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/
