Tuesday, April 16, 2019

Conditioning Focus 


THIS WEEK’S PROTOCOL

Focus will be on working as quickly and efficiently as you can with good form for 14 minute AMRAP’s (i.e. perform as many rounds as possible in 14 minutes). Try to take minimal rest until the AMRAP is over.


For today…

You will have 2 14-min AMRAP’s (circuits) and you’ll have 25 reps for every exercise consistently the entire time.



Breakdown:

14 min AMRAP: 25 reps ea

  1. Plank Alt Rows (T)

  2. Lateral Bound + Low Squat Jack

  3. DB Weighted Crunch

14 min AMRAP: 25 reps ea

  1. DB Russian Twists ea

  2. Burpee to DB Jump Squat


14 min AMRAP 1- 25 reps ea

  1. Plank Alt Rows (T)

Tips:

  • Choose light DB’s to start.

  • When you get in your plank, start with your feet wider than hip width for balance.

  • Try not to let your hips rock side to side. Keep glutes squeezed, pelvis tucked slightly.

  • Make sure wrists are directly underneath your shoulders.

  • Regression: Widen stance of feet or drop to knees.

  • Challenge: Bring feet closer together.

 

2. Lateral Bound + Low Squat Jack

Tips:

  • 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. DB Weighted Crunch

Tips:

  • 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.


 

14 min AMRAP 2 - 25 Reps ea

  1. DB Russian Twists (ea)

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.

 

2. Burpee to DB Jump Squat

Tips:

  • Try using a Heavy DB

  • Alternate arms.

  • Perform a regular burpee without a pushup, and then grab the DB with just one arm and jump up.

  • Land in a squat around the DB.

  • Regression: Take out all jumps and walk out to the plank and back in, then stand up holding DB and go into a calf raise.

  • Challenge: Add in pushup.