BJ Gaddour's video: Post-Workout Report: 10 5 2020

Below you'll find my written post-workout report for this week's WOW (Workout of the Week). Plus I've listed the equipment needed. See you this Wednesday at 10am PST for another LIVE at-home workout! You can get our BLANDS (non-branded premium bands) at: https://sleevessoldseparately.com/products/bjs-non-branded-bands ___________________ POST-WORKOUT REPORT: 10/5/2020 PART 1 is proof that the hips don't lie when it comes to the SHIN BOX! By hitting the hip complex from these unique angles in rotation combined with tempo training (I've never seen this done before), you will unlock insane amount of performance potential. I prepped for this all last week by doing it daily and made a month's worth of mobility GAINZ during my "OFF" week. PART 2 is a special addition for the LIVE workout on Wednesday at 10am PST at https://www.youtube.com/bjgaddour. It's called THE 5-MINUTE UPPER BACK BLASTER and consists of the following 20/10 sequence (20 seconds on, 10 seconds off): 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 This is unreal for improving posture, bulletproofing the shoulders and get those fast-twitch fibers firing before we get to the main event. I pushed myself to the limit with the black band but will use a red band at the LIVE workout to get more smooth reps without needing to rest/pause. PART 3 is a classic 10-exercise total body MetCon circuit. We're going with shorter 30-second work periods this month so you need to go heavier and/or move faster to maximize the strength, speed, and size training effect. 8-15 reps is the sweet spot for most of the moves. My sweat made the GOBLET CLEAN TO SQUAT a bit untenable so I may modify with a double dumbbell clean to squat for the LIVE. The round to round buildup and changeup of exercise variations made this a much more enjoyable workout than last month's relentless THERMOGENIC TEMPO TRAINING. OVERALL I crushed over 1,000 calories during the workout and immediately felt the post-workout afterburn as my body is now fighting to recover my muscles back to its resting state from an oxygen and nutrients standpoint. Adding in the bands is great because they are easier on the joints and easier to recover from than pure dead weight training. I had a great recovery week so I was really mentally and physically ready to get after it today. SUCCESS!!! ___________________ 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