Friday, April 26, 2019

Conditioning Focus

THIS WEEK’S PROTOCOL

Focus will be on ascending and descending rep “ladders”. For example, for one circuit you might start with 8 reps per move, then increase by 2 reps each round until you get to 16. So you’d do 8 reps, 10 reps, 12 reps, 14 reps, and 16 reps of each move in order. So 8 pushups, 8 situps, 10 pushups, 10 situps, 12 and 12… to 16.

For today…

Start at 20 reps,  decrease by 5 ea round until you get to 5 reps. If time permits, go back up the ladder.

Breakdown:

AMRAP 30 minutes: 20 reps each - decrease by 5 ea round. If time permits, go back up the ladder.

  1. DB Bicep Curl to Front Squat

  2. Pushups

  3. Ankle Banded Jumping Jacks

  4. Bear Alt Knee Taps (ea)

  5. Squatting Cross Punches (ea)

  1. DB Bicep Curl to Front Squat

Tips:

  • Use light DB’s to start.

  • Keep DB’s very close to your shoulders as you lower into a squat.

  • Make sure your elbow are pinned to the sides of your body during the curl.

  • Regression: Lighter weights.

  • Challenge: heavier weights.

 

2. Pushups

Tips:

  • Wrists stacked directly under shoulders.

  • Body in a straight line from head to toes.

  • Keep abs tight and glutes tight throughout the entire movement.

  • Regression: Drop to knees or place hands on a bench/step/chair.

  • Challenge: Feet on a bench/step/chair or perform power pushups (hands leave the ground at the top of the movement).

 

3. Ankle Banded Jumping Jacks

Tips:

  • Just like a normal jumping jack, but with added resistance.

  • Hop those legs out as far as they’ll go. Definitely don’t choose too heavy of a band for these, we still want good range of motion.

  • Make sure arms come all the way up overhead.

  • Regression: No mini band and/or step it out one side at a time.

  • Challenge: Hold light DB’s in hands.

 

4. Bear Alt Knee Taps (ea)

Tips:

  • Keep wrists stacked under shoulders, knees stacked under hips.

  • Knees are hovering above the ground.

  • Try to keep hips from rocking as you lift your hand to tap your knee.

  • Alternate hands.

  • Regression: Bear Position Hold for 30 seconds

  • Challenge: Plank Knee Taps (same concept but in a plank instead of bear pose)

 

5. Squatting Cross Punches (ea)

Tips:

  • Choose light DB’s.

  • Stay low in a half squat, and pivot on the balls of your feet with each punch.

  • Try to punch across your body and engage your obliques.

  • Keep DB’s in line with shoulders.

  • Regression: No DB’s.

  • Challenge: Heavier DB’s or drop into a full squat.