Friday, June 14, 2019

Conditioning Focus

THIS WEEK’S PROTOCOL

Reps - Using the most challenging weight possible to perform all reps of an exercise correctly. You will be going either up or down rep “ladders” (basically your reps will either be increasing or decreasing for every workout this week).

For today…

Perform each exercise for 30 reps and decrease by 5 each round.

If you get down to just 5 reps before 30 minutes is up, go ahead and work your way back up the ladder.

Breakdown:

  1. Banded High Plank Crunches (T)

  2. Burpee to DB Jump squat

  3. Tricep Dip + Kick

  4. Rev Lunge + Hop

  1. Banded High Plank Crunches (T)

Tips:

  • Start with a light resistance band around the tops of your feet.

  • Keep wrists stacked under shoulders the entire time.

  • From the plank position, abduct your foot out to the side, then crunch your knee in towards your elbow.

  • Regression: No band or elevate hands onto a chair/bench.

  • Challenge: heavier band

 

2. 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.

 

3. Tricep Dip + Kick (T)

Tips:

  • Keep fingertips pointed towards your feet and elbows pointed straight back behind you.

  • Your core is worked a ton here in order to balance on one foot and hand, so make sure you’re properly engaging those muscles.

  • Regression: Perform the dip as usual and for the kick keep both hands on the ground while you kick one leg up into the air.

  • Challenge: Keep Leg Straight (super tough)

 

4. Rev Lunge Hop

Tips:

  • Step back into a reverse lunge. Stand up by powering through your front planted leg, and drive the back knee up towards your chest.

  • Add a hop at the top of the movement if you can.

  • Try to use your arms to help generate momentum and power. (Think of it as sprinters’ arms. It should come naturally to you).

  • Regression: Take out the hop.

  • Challenge: Add more reps.