Thursday, April 4, 2019
Lower Body (Push Focus)
THIS WEEK’S PROTOCOL
60 sec on, 15 off, 50 on, 15 off, 40 on, 10 off, 30 on 10 off.
(Basically… about 4 min per exercise)
For today… (different than yesterday!)
Perform each move in order for 60 seconds, then 50, then 40, etc… resting up to 1 minute in between rounds.
For Example: 60 on 15 off for exercises 1-5. Rest 1 minute. 50 on 15 off for exercises 1-5. Rest 1 minute. 40 on 10 off for exercises 1-5. Rest 1 minute. 30 on 10 off for exercises 1-5. DONE.
Long Band front racked good AM + Rotation
DB Alternating Deadlift
DB Donkey Kicks - switch halfway through each round
DB Split Jumps
Banded Glute Bridge to Abduction
Long Band Front Racked Good AM + Rotation
Make sure to wrap band completely around both feet.
Hold Band up in front racked position with hands by shoulders, elbows up.
Keep slight bend in knees as you push your hips back.
Keep hips pointing straight forward as you rotate the shoulders to one side.
2. DB Alternating Deadlift (1 DB, let go of it between reps)
Just like a normal deadlift, except you’ll alternate which hand is holding the dumbbell every time you stand.
Let hips and chest drop as you reach for the ground.
Press through heels, squeeze glutes, hamstrings and quads to stand.
Regression: Lighter DB.
3. DB Donkey Kicks
Alternate halfway through each round.
Use heavy DB behind knee if you can.
Wrists stay stacked under shoulders, knees under hips.
Slight posterior pelvic tilt (tuck hips under and engage abs)
Flex working foot, and slowly lift up only until you feel your glute contract.
Try not to arch your back in this movement.
Regression: Lighter DB or no DB.
4. DB Split Jumps
Start with light DB’s.
Jump straight up in the air and point through the toes.
Land with back knee hovering above the ground.
Regression: No weights, and/or no jumping.
Challenge: Heavy weights
5. Banded Glute Bridge to Abduction
Press hips up into the air without arching your back or flaring your ribs.
Keep hips, knees, and ankles in alignment.
Press through your heels.
If feet are too far forward you will feel this more in your hamstrings.
If feet are too close to your hips you will feel this more in your quads/knees.
With feet directly under your knees, this is a hip (glute) dominant movement.
Press knees out into the band at the top of each hip bridge.
Regression: No band.
Challenge: Feet elevated on a chair OR add a DB.