Thursday, August 1, 2019

Lower Body

THIS WEEK’S PROTOCOL

ENDURANCE

This week we are focusing on much higher repetitions. This means you’ll need to choose a lighter weight option than you usually would for most exercises. Practice good form most importantly. :)

For today…

5 rounds total: 15, 20, 25, 20, 15 reps

(starting with your heaviest weights, decreasing in weight each round as you increase reps by 5, then working your way back down the rep ladder and adding weight back)


BREAKDOWN:

5 rounds total: 15, 20, 25, 20, 15 reps

  1. DB RDL

  2. DB Goblet Sumo Squat

  3. Mini Banded Skater Lunges (ea)

  4. Banded Donkey Kicks

  1.  DB RDL

Tips:

  • Choose light dumbbells to start. If you’re used to this movement, go with the heavier DB’s.

  • Using that hip hinge again, reach hips back behind you while maintaining a slight bend in your knees.

  • Keep DB’s as close to your legs are possible throughout the movement.

  • You can stop mid-shin with the weights.

  • Regression: Stop right under the knees.

  • Challenge: Slow 5 seconds on the eccentric or heavier DB’s.

 

2. DB Goblet Sumo Squat

Tips:

  • Heavy DB.

  • Just like a goblet squat, you’ll hold the weight at your chest, keep core braced, and drop straight down into a squat.

  • Keep weight in the heels and big toes, and make sure your legs are much wider than normal, with toes pointed outwards.

  • Regression: Lighter DB.

  • Challenge: Heavier DB and/or add a hop at the top

 

3.  Mini Banded Skater Lunges (ea)

Tips:

  • This is super similar to the banded skaters we’ve done, except you’ll lunge all the way down after you jump.

  • Try a medium or heavy mini band.

  • Drive off the standing leg and jump as far as you can laterally.

  • Regression: Lighter band or take out the hop - you can just step side to side with a lunge.

 

4. Banded Donkey Kicks

Tips:

  • Start with a medium mini band above knees and progress from there.

  • Wrists stay stacked under shoulders, knees under hips.

  • Slight posterior pelvic tilt (tuck hips under and engage abs)

  • Flex working foot, and slowly lift up only until you feel your glute contract.

  • Try not to arch your back in this movement.

  • Regression: Lighter mini band or no band.

  • Challenge: Lift both knees up off ground and perform kicks in a “bear” position.