Monday, August 19, 2019

Conditioning + Core

THIS WEEK’S PROTOCOL

POWER

This week we will focus on maximizing our power with every move. Whether that means jumping as high as we can in a jump squat, or emphasizing the eccentric portion (lowering portion) of an exercise.

For today…

Supersets (two exercises back to back with minimal rest): 45 seconds work, 15 seconds rest x 7 Rounds per superset

BREAKDOWN:

Superset 1:

  1. Burpee to DB Jump Squat

  2. Bear Alt Knee Taps

Superset 2:

  1. Frog Hops

  2. DB Weighted Crunch

SUPERSET 1:

  1. Burpee to DB Jump Squat

Tips:

  • Try using a Heavy DB

  • Alternate arms.

  • Perform a regular burpee without a pushup, and then grab the DB with just one arm and jump up.

  • Land in a squat around the DB.

  • Regression: Take out all jumps and walk out to the plank and back in, then stand up holding DB and go into a calf raise.

  • Challenge: Add in pushup.

 

2. 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)

 

SUPERSET 2:

  1. Frog Hops

Tips:

  • Have feet wider than hip width, toes slightly pointed outward.

  • Reaching for the ground with your hands, keeping your chest upright, squat down.

  • As you hop, hop as far as you can forward, and make sure to land on your heels, not your toes.

  • Regression: Sumo Squats.

 

2. DB Weighted Crunches

Tips:

  • Use light DB.

  • Glue heels down into the ground, and push low back down into the ground.

  • Hold DB up overhead and reach for the ceiling with the DB.

  • Make sure your entire shoulder blades are off the mat.

  • Try to be as controlled as possible.