Friday, August 9, 2019

Conditioning + Core

THIS WEEK’S PROTOCOL

EMOM

This week’s workouts are all EMOM style - EMOM = Every Minute On the Minute. Each day, you will notice your circuits are broken up into multiple EMOM’s. With this style of training, you will perform the prescribed exercises for however many reps it says and then rest for the remainder of the minute. Once the next minute starts, you would either repeat those exercises, or you’d go to the next exercise in the list. Each day is a little different so just pay close attention to the instructions each day.

For today…

FIRST, make sure you download the “Interval Timer” app on your phone and set it to 1 minute of work with 1 minute of “rest” for the prescribed amount of minutes.

i.e. For a 10 minute EMOM you would enter 1 minute work 1 minute rest x 5 rounds into the app.

Your incentive to work as fast as you can (with good form) is so that you can have more time to rest between rounds. If you take your time you won’t have nearly as much time to rest.


BREAKDOWN:

2 separate EMOM’s

14 min EMOM

  1. Odds: 12 Pushup Frog Hop - rest remainder of the minute

  2. Evens: 12 (ea) DB Goblet Rev Lunge - rest remainder of the minute

14 min EMOM

  1. Odds: 30 seconds per side Banded Donkey Kicks

  2. Evens: 10 (ea) Jump Lunge Jump Lunge Jump Squat - rest remainder of the minute

EMOM 1: 14 min EMOM - 2 exercises

ODDS: 12 Pushup Frog Hop - rest remainder of the minute

Tips:

  • Just like a burpee with a pushup, except you won’t stand after you land in a squat.

  • Keep elbows back at 45 degrees.

  • Make sure chest lowers all the way down, and your butt stays down in line with your head.

  • Land in a wide squat with knees behind toes, weight in the heels.

  • Regression: Walk into a squat after your pushup and/or drop to the knees for the pushup.

 

EVENS: 12 (ea) DB Goblet Rev Lunge - rest remainder of the minute

Tips:

  • Try heavy DB.

  • Keep Chest as upright as possible. Lighten the weight if chest leans forward.

  • Reachhhh that foot back behind you and drop knee into a 90 degree angle (almost touching the floor).

  • Stick with the same side for all reps before switching.

  • Regression: Body weight.

  • Challenge: Don’t let your foot touch the ground between reps. Add knee drive at the top.

 

EMOM 2: 14 min EMOM - 2 exercises

ODDS: 30 seconds per side 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.

 

EVENS: 10 (ea) Jump Lunge Jump Lunge Jump Squat - rest remainder of the minute

Tips:

  • Perform a jump lunge on each leg and then a jump squat. Keep alternating through these.

  • Keep your front knee behind your toes, and as you jump up, explode up pointing through the toes.

  • Regression: Perform a lunge on each side and then a squat.

  • Challenge: Add DB’s.