Thurssday, May 30, 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…

EMOM STYLE = Every Minute On the Minute. Download the Interval timer. If it’s, for example, a 10 minute EMOM, set the timer for 1 minute on, 1 minute off for 5 rounds. If it’s a 12 min EMOM, set it for 6 rounds instead of 5. Your incentive is to work as fast and as hard as you can if you’re told to do a certain amount of reps of something in the minute. Why? Because the faster you do the reps, the longer you have to rest until the next minute starts.

Breakdown:

10 Minute EMOM

  • 10 Broad Jump + Burpee

  • Rest remainder of minute.

12 Minute EMOM

  • 8 - go up by 1 rep each round DB Bicep Curl to Front Squat

  • Remainder of minute: High Boat to Low Boat

AB BURNOUT:

  • 3 ROUNDS

    • 60 seconds work with 15 second rest between moves

      • DB Russian Twists

      • Deadbugs

10 Minute EMOM

  • 10 Broad Jump + Burpee

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 place hands on the ground and jump out into a plank. Immediately jump back up into a squat and turn around.

  • Regression: Squat, then walk hands out into a plank. Walk feet to hands and squat down before you stand up and repeat.

  • Challenge: Add in a pushup at the bottom of the plank.

REST REMAINDER OF MINUTE

 

12 Minute EMOM

8 reps (go up by 1 rep each round)

  • DB Bicep Curl to Front Squat

Tips:

  • Use light DB’s to start.

  • Keep DB’s very close to your shoulders as you lower into a squat.

  • Make sure your elbow are pinned to the sides of your body during the curl.

  • Regression: Lighter weights.

  • Challenge: heavier weights.

 

Remainder of minute:

  • 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

 

AB BURNOUT:

3 ROUNDS - 60 seconds work with 15 second rest between moves

  • DB Russian Twists

Tips:

  • Hold DB by its ends, keeping it close to your chest.

  • Make sure you lean back slightly to really engage your core.

  • Keep elbows flared out to the sides, making sure to get as big as a twist as possible.

  • Try to keep hips stable and legs from rocking side to side, even if that means keeping your feet on the ground.

  • Regression: Feet down. And/or no weight.

  • Challenge: Legs straight and/or heavier weight.

 

  • Deadbugs

Tips:

  • Consciously press low back down into the mat. If you don’t do this, this move will feel easy and you’ll end up hurting your back.

  • Low back should stay in contact with the ground the entire time.

  • Reach arms up in line with your shoulders, knees start stacked over hips.

  • Move slowly, alternating sides.

 

6. 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)