BJ Gaddour's video: UPDATED WOW - 10 07 2020 Metabolic Mayhem 1 0 BJ Gaddour Home Follow-Along Workout

Please watch this higher quality recording of our weekly LIVE workout for the best viewer experience. We're back next week Wednesday at 10am PST with another one! You can get our Bland Bands, or BLANDS (non-branded premium bands), at: https://sleevessoldseparately.com/products/bjs-non-branded-bands ___________________________ 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. ____________________________________ 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/