Tuesday, April 2, 2019

Conditioning Day 

THIS WEEK’S PROTOCOL

Timed Intervals:

60 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!)

Perform move 1 ONLY 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. DB push-up + plank jack + Rows

  2. Lateral Bound + Low Squat Jack

  3. 1 DB - Burpee with Pushup + Snatch

  4. Alt DB Rev Lunge + Twist

  5. Side plank dips (switch sides halfway through each round)

  1. DB Push-up + Plank Jack + Rows

Tips:

  • Light DB’s to start.

  • Elbows angled back at 45 degrees for the pushups.

  • Back perfectly flat the entire time.

  • Feet wide for stability.

  • Regression: Drop to knees for pushup and rows, plus you can step the plank jack out one foot at a time.

  • Challenge: Heavier DB’s or feet closer together.

 

2. Lateral Bound + Low Squat Jack

Tips:

  • Push off your outside foot and jump as far laterally as possible.

  • Stay low the entire time - hips never fully extend.

  • Keep knees behind toes.

  • Regression: take jump out and just step side to side, can keep squat jack or you could just squat wide and squat narrow.

  • Challenge: Add a band.

 

3. 1 DB - Burpee with Pushup + Uni Snatch  

Tips:

  • Alternate arms for the snatch.

  • Use heavy DB.

  • Keep a straight line from head to toes when you hop out into the plank.

  • Hop into a squat as you come back from the plank.

  • Make sure your snatch is one fluid movement - use your hips to power the DB all the from the ground to overhead.

  • Regression: Take out all the hops and/or use a lighter DB.

  • Challenge: Heavier DB.

 

4. Alt DB Rev Lunge + Twist  

Tips:

  • Use light DB and focus on good form and stability here.

  • Twist towards your front leg.

  • Make sure knees point forward as you twist.

  • Elbows splay out to the sides.

  • Regression: Drop back knee in the lunge when you twist.

  • Challenge: heavier DB.

 

5. Side plank dips

Tips:

  • Switch sides halfway through each round.

  • Keep elbow right under your shoulder.

  • Push hips forward, maintaining a straight line from head to toe.

  • Regression: Stagger feet or drop bottom knee down (make sure your knees are still stacked).

  • Challenge: Lift top arm up and look at it.