Thursday, August 8, 2019

Lower Body

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 our 30 minute EMOM you would enter 1 minute work 1 minute rest x 14 rounds into the app.

Every Minute On the Minute Perform a different move.. So you’ll do Move 1 for the first minute, Move 2 for the second minute, Move 3 for the third minute, etc.. Once you’ve gone down the entire list of exercises, you’ll start back at the first exercise again. Repeat this until you get to 28 minutes (7 rounds).

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:

28 min EMOM - perform each move in order during its assigned “minute” or round, and repeat this for a total of 7 rounds.

Minute 1: 15 DB RDL - rest remainder of the minute

Minute 2: 20 DB Swings rest remainder of the minute

Minute 3: 10 (ea) Single Leg RDL - rest remainder of the minute

Minute 4: Entire minute DB Split Jumps

MINUTE 1: 15 DB RDL - rest remainder of the minute  

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.

 

MINUTE 2: 20 DB Swings rest remainder of the minute

Tips:

  • Choose a medium to heavy DB.

  • THIS IS NOT A SQUAT. This is a HIP HINGE.

  • Weight is in your heels, push your hips back and let your chest drop down towards the ground, with just a slight bend at the knees.

  • Your hips should never be lower than where they started, just back further.

  • All of the power you generate to swing the DB up should be coming from your glutes. Your arms virtually do nothing at all.

  • Regression: Good mornings (linked) or lighter DB.

  • Challenge: Heavier weight.

 

MINUTE 3: 10 (ea) Single Leg RDL - rest remainder of the minute

Tips:

  • Try using a heavy DB.

  • Hold DB in opposite side hand from the foot that is planted down. So if your right foot is planted, left leg lifted, hold the DB in your leg hand.

  • Try to keep your hips square towards the ground and the pinky toe of your lifted foot should be angled down the entire time.

  • Stare at one spot in front of you that doesn’t move to help with balance, along with bracing your core and squeezing your glute.

  • Regression: Hold onto something while you perform or get rid of weights.

  • Challenge: Two DB’s or a heavier DB.

 

MINUTE 4: Entire minute 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