Thursday, June 27, 2019

Lower Body (Push Focus)

THIS WEEK’S PROTOCOL

Focus will be on ascending and descending rep “ladders”. For example, for one circuit you might start with 8 reps per move, then increase by 2 reps each round until you get to 16. So you’d do 8 reps, 10 reps, 12 reps, 14 reps, and 16 reps of each move in order. So 8 pushups, 8 situps, 10 pushups, 10 situps, 12 and 12… to 16.

For today…

The first circuit will be starting at 10 reps, and increase by 10 reps until you get to 30 reps. Then you will work your way back down the ladder.

The second circuit will start at 30 reps, decrease by 10 until you get to 10 reps, then work your way back up the ladder.

Breakdown:

Circuit 1: 10, 20, 30, 20, 10

  1. Banded DB Goblet Squats

  2. Squat Jumps

  3. Rev Crunch

Circuit 2: 30, 20, 10, 20, 30

  1. Lateral Bound + Low Squat Jack

  2. Long Banded Split Squat

  3. Side Shuffles

Circuit 1: 10, 20, 30, 20, 10

  1. Banded DB Goblet Squats

Tips:

  • Start with a light band above your knees and progress from there.

  • Hold a heavy DB up at your chest, challenging your core.

  • Drop hips straight down between your feet.

  • Press knees out into the band.

  • Regression: Body weight with band on.

  • Challenge: Heavier band or heavier DB.

 

2. 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.

 

3. Rev Crunch

Tips:

  • Think about using only your lower abdominals to lift your hips up off the ground.

  • Imagine kicking out a ceiling tile with your heels.

  • It’s not a huge lift up, more of a small quick lift with legs slightly bent.

  • Regression: Legs bent, drop heels to floor and then slightly lift hips up so knees come into your chest.

  • Challenge: Lift hips up even higher and kick legs out straight at the bottom.

 

Circuit 2: 30, 20, 10, 20, 30

  1. Lateral Bound + Low Squat Jack (T)

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.

 

2. Long Banded Split Squat

Tips:

  • Use light long band to start.

  • Anchor band under front foot and around backs of shoulders.

  • Press through heel of front foot, like you’re pushing the ground away from you.

  • Be sure not to have your front knee go past your toes.

  • Regression: No resistance band.

  • Challenge: Heavier Band or use weights

 

3. Side Shuffles (ea)

Tips:

  • Stay in an athletic stance, hips dropped slightly.

  • Shuffle side to side (2-3 steps per side) as quickly as possible.

  • Regression: Stay low and step it out slowly.

  • Challenge: Add a band around ankles, add a squat at the end of each side shuffle and/or hold a DB at your chest.