Thursday, June 20, 2019

Lower Body (Push Focus)

THIS WEEK’S PROTOCOL

Focus will be on working as quickly and efficiently as you can with good form for 14 minute AMRAP’s (i.e. perform as many rounds as possible in 14 minutes).

Try to take minimal rest until the AMRAP is over.

For today…

The first circuit has lower reps, starting at 8, increasing by 1 each round, so use heavy weights when applicable.

The second circuit has higher reps starting at 40, which decrease by 10 each round.

As your reps increase, you can decrease your weight if you have the option to.

Breakdown:

AMRAP 14 minutes: 8 reps, increase by 1 rep each round

  1. DB Goblet Sumo Squat

  2. Jump Lunge Jump Lunge Jump Squat (ea)

  3. Single Leg Squat on Bench (ea)

AMRAP 14 minutes: 40 reps - decrease by 10 ea round

  1. Unweighted Split Jumps (T)

  2. Lateral Bound + Low Squat Jack

14 min AMRAP 1 - 10 reps, increase by 1 each round

  1. DB Goblet Sumo Squat

Tips:

  • Use heavy DB.

  • Feet very wide, toes pointed out to the sides.

  • Keep chest as upright as possible. If your chest is leaning forward, use a lighter weight.

  • Really squeeze inner thighs and glutes as you stand.

  • Regression: Hold DB down between your legs.

  • Challenge: Add a hop to the top.

 

2. 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.

 

3. Single Leg Squat on Bench (ea)

Tips:

  • No weight to start.

  • Choose a bench or step that, when you’re sitting on it, lets your leg perform a perfect right angle.

  • Be sure to scooch your foot out away from the bench slightly so that you knees stay behind your toes.

  • Squeeze the glute of the working leg.

  • Regression: Hold onto something, or lower down with one leg and stand up with both legs.

  • Challenge:Add weight.

 

14 min AMRAP 2 - 50 reps, decrease by 10 ea round

  1. Unweighted Split Jumps (T)

Tips:

  • Unweighted, unless you want the added challenge as the reps decrease.

  • Alternating landing in lunges on each leg, jumping up as high as you can.

  • Regression: Reverse Lunges -alternating.

  • Challenge: Add DB’s.

 

2. 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.