Friday, April 5, 2019

Conditioning Day

THIS WEEK’S PROTOCOL

Timed Intervals:

60 sec on, 15 off, 50 on, 15 off, 40 on, 10 off, 30 on 10 off.

(Basically… about 4 min per exercise)

For today… (different than yesterday! same as Tuesday’s)

Perform move 1 for 4 timed intervals - 60 on, 15, off, 50 on 15 off, etc… until you’ve gotten all the way to 30 on 10 off of just move 1.

THEN you can go on to move 2. Rest up to 1 minute between moves.

Breakdown:

  1. Single Leg Burpee (switch halfway through)

  2. “Bear” Alt Knee Taps  

  3. Side shuffles

  4. DB Goblet Squat with 5 pulses

  5. Long band iso squat rows

  1. Single Leg Burpee (switch halfway through)

Tips:

  • Switch legs halfway through each round.

  • Just like a normal burpee, but with one leg! ;)

  • This will hit your hamstrings a lot more than a normal burpee would.

  • Regression: Double leg burpee (can take hops out as needed).

 

2. “Bear” Alt Knee Taps  

Tips:

  • Keep a flat back at all times.

  • Try to tap your hand to your opposite knee without your hips rocking. Pretend you have a wine glass on your hips and you don’t want it to spill.

  • This will cause you to engage your entire core, shoulders, and quads.

  • Regression: Bird Dogs (linked)

 

3. Side Shuffles

Tips:

  • Stay in an athletic stance, hips dropped slightly.

  • Shuffle side to side (2-3 steps per side) as quickly as possible.

  • Regression: Stay low and step it out slowly.

  • Challenge: Add a band around ankles, add a squat at the end of each side shuffle and/or hold a DB at your chest.

 

4. DB Goblet Squat with 5 pulses

Tips:

  • Use a heavy DB.

  • Hold weight against your chest, and make sure you engage your core the entire time.

  • Drop hips straight down into a squat, and before you stand all the way up, pulse 5 times, staying low.

  • Keep your chest up and weight in your heels.

  • Think about using your glutes especially during the pulses.

  • Regression: No weight.

  • Challenge: Add in a jump at the end of each rep.

 

5. Long band Iso Squat Rows

Tips:

  • Loop Long Resistance band around something like a pole at the gym, or if you’re at home, maybe a sturdy chair, column outside, door handle, etc. Be creative ;)

  • Keep a proud chest the entire time, squeezing shoulder blades back to meet one another.

  • Stay in a low squat the entire time.

  • Abs in tight.

  • Regression: Squat to Stand and row.