Wednesday, July 31, 2019

Conditioning + Core

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…

ONE MOVE FOR ALL 4 ROUNDS, then move onto the next: 

60 seconds work, 15 seconds rest x 4


BREAKDOWN:

ONE MOVE FOR ALL 4 ROUNDS, then move onto the next: 60 seconds work, 15 seconds rest x 4

  1.  DB Split Jumps

  2. DB Single Leg V up to Double Leg V up

  3.  Banded Glute Bridge Abductions

  4. Squat Jumps

  5. Bear Alt Knee Taps

  1.  DB Split Jumps

Tips:

  • Start with light DB’s.

  • Jump straight up in the air and point through the toes.

  • Land with back knee hovering above the ground.

  • Regression: No weights, and/or no jumping.

  • Challenge: Heavy weights

 

2. DB Single Leg V up to Double Leg V up

Tips:

  • Try to get entire back up off the ground and form a “V” with your body.

  • Perform one single side V-up on each side + one double leg V-up.

  • Lead with your legs.

  • Regression: No DB or Keep legs bent and back on the ground and crunch into a ball and then slowly lower heels towards the ground.

 

3.  Banded Glute Bridge Abductions

Tips:

  • Start with a light band above your knees and progress from there.

  • Keep ankles stacked under knees, and hips lifted high into a glute bridge the entire time.

  • You’re squeezing the sides of your glutes to press out into the band.

  • Regression: Lighter or no band OR drop hips.

  • Challenge: Heavier band and/or prop feet up on a bench or chair.

 

4. Squat Jumps

Tips:

  • Keep weight in the heels, push hips back as you lower down to parallel.

  • Explode up through the toes as you jump up and swing arms up towards the sky.

  • Regression: Take the jump out and just squat quickly.

 

5. Bear Alt Knee Taps

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)