Wednesday, August 21, 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…
30 minute AMRAP (“As many rounds as possible”). Complete as many rounds as you can in 30 minutes, resting minimally until you’ve finished a full round.
BREAKDOWN:
30 min AMRAP
10 Broad Jump + High Knees
10 Lateral Bound + Low Squat Jack
10 (ea) Jump Lunge Jump Lunge Jump Squat
20 (ea) DB Squating Cross Punches
10 Broad Jump + High Knees
Tips:
Drop down into a squat, swing arms back behind you and then explode forward as far as you can jump.
Land in a squat and immediately go into just a few high knees each side (count to 3 or 4).
Regression: Squat, then jog in place for a few seconds.
2. 10 Lateral Bound + Low Squat Jack
Tips:
Push off your outside foot and jump as far laterally as possible.
Stay low the entire time - hips never fully extend.
Keep knees behind toes.
Regression: take jump out and just step side to side, can keep squat jack or you could just squat wide and squat narrow.
Challenge: Add a band.
3. 10 (ea) Jump Lunge Jump Lunge Jump Squat
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.
4. 20 (ea) DB Squating Cross Punches
Tips:
Choose light DB’s.
Stay low in a half squat, and pivot on the balls of your feet with each punch.
Try to punch across your body and engage your obliques.
Keep DB’s in line with shoulders.
Regression: No DB’s.
Challenge: Heavier DB’s or drop into a full squat.