TapouT XT Day 30 Ripped Conditioning

When you start this workout you need to come to terms that your shoulders will be on FIRE.  Ripped Conditioning focuses on arms (bicep and triceps), shoulders, upper back and core to some extent.  The pace for Ripped Conditioning is more anaerobic than a workout like Plyo XT.  This workout is your chance to build upper body definition.  To do that you're going to need to focus a little more on your band selection and tension.



Band Selection and Tension


If you want to get the most out of this workout, you need to pay attention to your resistance band selection and tension.  Here are some tips for getting the most from your resistance bands.

  • If you have a set of resistance bands, take out one or two bands above your current resistance.  Keep those bands as easily accessible as you workout.
  • Different parts of your body will require different resistance.  Choose a heavier band for exercises that focus on your legs, like Power Squats.  You may have to go down a band when the Power Squat changes in to a Over Head Press, that uses your shoulders more.
  • Resistance bands are "heavier" at the extension of an exercise or when the band is stretched out.  Get to that "heavier" weight sooner by shortening the bands.
  • Pin the band with the ball of your foot to keep it from moving when you shorten the resistance band.
  • Position the band under the arch of your foot to easily evenly distribute the weight of the resistance band.  This works good in exercises that have you using a single leg or legs close together.

Ripped Conditioning Exercise that Trains You to be a Ninja?


The Drop Down / Reverse Fly is a single side exercise that has you stand on one leg and do one side of a reverse fly.

Damn Mike I'm not a Ninja!

Don't feel bad if you only get 3 or 4 of these in.  The body mechanics force you to use your legs, core, arms and shoulders.  Let's just say I lost it more than a couple of times.


Drop Down / Reverse Fly


Favorite Ripped Conditioning Exercise


The Standing Tricep Extension on One Leg is just one of the many exercises that will leave you wondering the next day, "Why do my triceps have that beautiful pain?"  Not only does it focus on the tricep but you need to keep your core tight to help you keep balance.

To get the most from this exercise, make sure to keep your elbow close to your ears and not pointing to the side.

Standing Tricep One Leg


Tricep Extension Tip


Do your elbows hurt when you do the tricep extension?  Modify the exercise a little by not going all the way back down when you do the tricep extension.  Try just going to a 90 degree position.  This will alleviate some of the pressure on your elbows.  If you're still experiencing some pain, try a lighter resistance band or substitute a different tricep workout that doesn't hurt.

Keep Your Arms at 90 Degrees
to Make it Easier On Your Elbows

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