Tuesday, April 9, 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 50 reps and decrease by 10 each round.
If you get down to just 10 reps before 30 minutes is up, go ahead and work your way back up the ladder.
DB Single Leg V up to Double Leg V Up (count each V up as 1 rep)
Plank Punches (ea)
Try these with your heavy pair of DB’s. You can always regress.
The power should be coming through your lower body, making it much easier to press these heavy weights overhead.
Heels can come up slightly as you explode up out of the squat.
Regression for shoulder issues: perform just a power squat or use lighter DB’s.
2. DB Single Leg V up to Double Leg V Up
Count each V-up as 1 rep.
Try to get entire back up off the ground and form a “V” with your body.
Perform one single side V-up on each side + one double leg V-up.
Lead with your legs.
Regression: No DB or Keep legs bent and back on the ground and crunch into a ball and then slowly lower heels towards the ground.
3. Squat Jumps
Keep weight in the heels, push hips back as you lower down to parallel.
Explode up through the toes as you jump up and swing arms up towards the sky.
Regression: Take the jump out and just squat quickly.
4. Plank Punches (ea)
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.