Friday, July 12, 2019
Conditioning + Core
THIS WEEK’S PROTOCOL
ENDURANCE
This week we are focusing on much higher repetitions. This means you’ll need to choose a lighter weight option than you usually would for most exercises. Practice good form most importantly. :)
For today…
50 reps each x 3 Rounds
Breakdown:
50 reps each x 3 Rounds
DB Swings
Low Banded Squat in and out hops (in and out is 1)
Wrist Banded Plank Alt Step Outs (total - 1 step out is 1 rep)
Alt DB “L” Raise + Rev Lunge (total)
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.
2. Low Banded Squat in and out hops (in and out is 1)
Tips:
Stay in a low squat the entire time! Never let hips fully extend.
Alternate between a wide and narrow squat, pressing knees out into the band.
Regression: No band and/or take out hops.
Challenge: Double band your legs - place one band above knees and other band around shins/ankles.
3. Wrist Banded Plank Alt. Step Outs (total - 1 step out is 1 rep)
Tips:
Light mini band around wrists.
Assume plank position with wrists under shoulders and hips down.
Feet can be wide for stability.
Regression: Drop to knees and/or no band.
Challenge: Heavier band or feet closer together.
4. Alt DB “L” Raise + Rev Lunge (total)
Tips:
Start with light DB’s.
You will form an “L” shape with your arms working your shoulders.
Alternate reverse lunges while you raise your arms up.
Only raise arms to shoulder height, no higher.
Regression: No Lunges, or lighter DB’s.