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

Please note a higher quality recording of this livestream will be uploaded within 48 hours! 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/