Tuesday, July 16, 2019
Conditioning + Core
THIS WEEK’S PROTOCOL
SUPERSETS
You’ll have two moves to perform back to back nonstop for a certain number of rounds or time before moving onto the next superset. This is a more challenging protocol because of the minimal rest. If you’re a beginner, please try not to rest between exercises but rest as much as you need after you’ve performed both moves before repeating.
For today…
3 rounds per superset - 10, 15, and 20 reps
Breakdown:
3 Rounds per superset - 10, 15, 20 reps
Squat Jumps
(ea) Long Band Static Lateral Lunges + Chest Press
(T) Single Leg RDL + Lateral Raise
(ea) High Boat to Low Boat
Broad Jump + High Knees
Long Band Front Racked Good AM + Rotation
SUPERSET 1:
Squat Jumps
Tips:
Keep weight in the heels, push hips back as you lower down to parallel.
Explode up through the toes as you jump up and swing arms up towards the sky.
Regression: Take the jump out and just squat quickly.
2. (ea) 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.
SUPERSET 2:
(T) Single Leg RDL + Lateral Raise
Tips:
Switch legs halfway through each round.
Choose light weights that you can perform a lateral raise with.
Stabilize on one leg and make sure your core is engaged the entire time.
Slight bend in the standing leg - knee is not locked out.
As you stand and raise the dumbbells out to the side, refrain from lifting them higher than shoulder height.
Regression: Double leg RDL.
Challenge: After the RDL, go into a reverse lunge and add the lateral raise in at the bottom of the lunge
2. (ea) High Boat to Low Boat
Tips:
Start in a “high boat” with your legs bent at 90 degrees, heels off the floor, torso leaning back.
Keep palms facing up the entire time.
When you go into “low boat” try to keep your shoulders and your heels off the ground but get as close to the ground as possible.
Regression: Boat heels taps
SUPERSET 3:
1. 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. Long Band Front Racked Good AM + Rotation
Tips:
Make sure to wrap band completely around both feet.
Hold Band up in front racked position with hands by shoulders, elbows up.
Keep slight bend in knees as you push your hips back.
Keep hips pointing straight forward as you rotate the shoulders to one side.