Wednesday, August 14, 2019

Conditioning + Core

THIS WEEK’S PROTOCOL

STRENGTH

This week’s workouts are primarily strength focused. On the conditioning and core days, you’ll notice a lot more weighted type exercises added in, and on the upper and lower days we are keeping reps at 12 or lower to encourage you to lift as heavy as you can.

For today…

There are two 15 min AMRAP’s.

Each exercise has a different assignment of reps, so pay close attention.

Lift as heavy as you can on the squat curl press jacks sand the DB Swings.

BREAKDOWN

15 min AMRAP 1:

  1. 20 (T) Long Band Static Lateral Lunges + Chest Press

  2. 12 DB Squat Curl Press Jack

  3. 20 Low Plank Jacks

15 min AMRAP 2:

  1. 25 (ea) Side Plank Dips

  2. 20 DB Swings

15 min AMRAP 1:

  1. 20 (T) Long Band Static Lateral Lunges + Chest Press

Tips:

  • Keep feet glued to the ground the entire time.

  • Keep knees behind toes, hips pointed back.

  • Make sure knees and toes point straight forward.

  • Regression: No band or lighter band.

  • Challenge: Heavy band or add a weight.

 

2. 12 DB Squat Curl Press Jack

Tips:

  • Light DB’s to start.

  • Keep neutral hand position the entire time (palms facing in towards your body).

  • Abs braced the entire time.

  • Regression: Take out the jumping jack and either just press overhead, or if you can’t press, perform a frontal or lateral raise for your shoulders.

  • Challenge: Heavier DB’s.

 

3. 20 Low Plank Jacks

Tips:

  • Keep shoulders stacked over elbows.

  • Keep hips down in line with body.

  • Hop feet out as wide as they’ll go.

  • Regression: Step feet out one at a time.

  • Challenge: Add mini band around ankles.

 

15 min AMRAP 2:

  1. 25 (ea) Side Plank Dips

Tips:

  • Switch sides halfway through each round.

  • Keep elbow right under your shoulder.

  • Push hips forward, maintaining a straight line from head to toe.

  • Regression: Stagger feet or drop bottom knee down (make sure your knees are still stacked).

  • Challenge: Lift top arm up and look at it.

 

2. 20 DB Swings

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.