Friday, April 12, 2019
THIS WEEK’S PROTOCOL
Reps - Using the most challenging weight possible to perform all reps of an exercise correctly. You will be going either up or down rep “ladders” (basically your reps will either be increasing or decreasing for every workout this week).
Perform each exercise for 30 reps and decrease by 5 each round.
If you get down to just 5 reps before 30 minutes is up, go ahead and work your way back up the ladder.
Pushup + Frog Hop
DB Squat Curl Press Jack
DB Weighted Crunch
Choose a heavy DB.
THIS IS NOT A SQUAT. This is a HIP HINGE.
Weight is in your heels, push your hips back and let your chest drop down towards the ground, with just a slight bend at the knees.
Your hips should never be lower than where they started, just back further.
All of the power you generate to swing the DB up should be coming from your glutes. Your arms virtually do nothing at all.
Regression: Good mornings (linked).
Challenge: Heavier weight.
2. Pushup + Frog Hop
Just like a burpee with a pushup, except you won’t stand after you land in a squat.
Keep elbows back at 45 degrees.
Make sure chest lowers all the way down, and your butt stays down in line with your head.
Land in a wide squat with knees behind toes, weight in the heels.
Regression: Walk into a squat after your pushup and/or drop to the knees for the pushup.
3. DB Squat Curl Press Jack
Light DB’s to start.
Keep neutral hand position the entire time (palms facing in towards your body).
Abs braced the entire time.
Regression: Take out the jumping jack and either just press overhead, or if you can’t press, perform a frontal or lateral raise for your shoulders.
Challenge: Heavier DB’s.
4. DB Weighted Crunch
Use light DB.
Glue heels down into the ground, and push low back down into the ground.
Hold DB up overhead and reach for the ceiling with the DB.
Make sure your entire shoulder blades are off the mat.
Try to be as controlled as possible.