Friday, May 31, 2019
Conditioning
THIS WEEK’S PROTOCOL
SHRED BEFORE SUMMER WEEK - Get ready for some of the best total body HIIT/conditioning workouts from the BBB library thus far, alternating still between muscle group focuses each day.
For today…
20 Reps for the entire first round, then go down by 2 reps each round for the entire 30 minutes of your workout.
Breakdown:
20 reps, decrease by 2 each round.
Banded Rev Tabletop Kick outs
Plank Kick Throughs
Plank Punches
Rev Lunge Hop
Banded Rev Tabletop Kick outs
Tips:
Start with a light band around your shins.
Keep your lower back pushed down into the mat the entire time! Ribs pulled down.
Regression: Lighter band or when you kick out, kick up higher versus lower.
Challenge: Heavier band or kick lower towards the ground.
2. Plank Kick Throughs
Tips:
Start in a “bear” position, wrists stacked under shoulders, knees stacked under hips. Lift your leg hand and start to pivot over towards the left side while you kick your right leg through.
It’s always opposite arm and leg doing the work.
This will light up your core, shoulders, and quads.
Regression: Bear position hold or bear shoulder taps
Challenge: Go faster and try to dip your hip down towards the floor.
3. Plank Punches
Tips:
Keep a flat back, pelvis tucked slightly.
Entire core should be engaged.
If hips are rocking side to side at all, widen your feet.
Alternate punching with one arm and the other, making sure to full extend the arm out.
Regression: Drop to knees or widen stance.
Challenge: Feet closer together.
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.