Tuesday, April 2, 2019
THIS WEEK’S PROTOCOL
60 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 move 1 ONLY for 4 timed intervals - 60 on, 15, off, 50 on 15 off, etc… until you’ve gotten all the way to 30 on 10 off of just move 1.
THEN you can go on to move 2. Rest up to 1 minute between moves.
DB push-up + plank jack + Rows
Lateral Bound + Low Squat Jack
1 DB - Burpee with Pushup + Snatch
Alt DB Rev Lunge + Twist
Side plank dips (switch sides halfway through each round)
DB Push-up + Plank Jack + Rows
Light DB’s to start.
Elbows angled back at 45 degrees for the pushups.
Back perfectly flat the entire time.
Feet wide for stability.
Regression: Drop to knees for pushup and rows, plus you can step the plank jack out one foot at a time.
Challenge: Heavier DB’s or feet closer together.
2. Lateral Bound + Low Squat Jack
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.
3. 1 DB - Burpee with Pushup + Uni Snatch
Alternate arms for the snatch.
Use heavy DB.
Keep a straight line from head to toes when you hop out into the plank.
Hop into a squat as you come back from the plank.
Make sure your snatch is one fluid movement - use your hips to power the DB all the from the ground to overhead.
Regression: Take out all the hops and/or use a lighter DB.
Challenge: Heavier DB.
4. Alt DB Rev Lunge + Twist
Use light DB and focus on good form and stability here.
Twist towards your front leg.
Make sure knees point forward as you twist.
Elbows splay out to the sides.
Regression: Drop back knee in the lunge when you twist.
Challenge: heavier DB.
5. Side plank dips
Switch sides halfway through each round.
Keep elbow right under your shoulder.
Push hips forward, maintaining a straight line from head to toe.
Regression: Stagger feet or drop bottom knee down (make sure your knees are still stacked).
Challenge: Lift top arm up and look at it.