Thursday, April 18, 2019

Lower Body (Push 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…

The first circuit has lower reps, starting at 10, increasing by 1 each round, so use heavy weights when applicable.

The second circuit has higher reps starting at 50, which decrease by 10 each round.

As your reps increase, you can decrease your weight if you have the option to.



Breakdown:

AMRAP 14 minutes: 10 reps, increase by 1 rep each round

  1. Banded DB Squats

  2. Jump Lunge Jump Lunge Jump Squat

  3. DB Clean to Rev Lunges ea

AMRAP 14 minutes: 50 reps - decrease by 10 ea round

  1. Unweighted Split Jumps (T)

  2. Banded Bicycles (ea)

14 min AMRAP 1 - 10 reps, increase by 1 each round

  1. Banded DB Squats

Tips:

  • Choose heavy DB’s.

  • Press knees out into band.

  • Pull shoulders down and back, and try to keep chest upright as much as possible while squatting.

  • As you descend into the squat, ensure your big toes and heels are pressing down into the ground.

  • Regression: No band and/or weights.

  • Challenge: Heavier weights or make it a squat jump with DB’s and band on.

 

2. Jump Lunge Jump Lunge Jump Squat

Tips:

  • Perform a jump lunge on each leg and then a jump squat. Keep alternating through these.

  • Keep your front knee behind your toes, and as you jump up, explode up pointing through the toes.

  • Regression: Perform a lunge on each side and then a squat.

  • Challenge: Add DB’s.

 

3. DB Clean to Rev Lunges ea

Tips:

  • Start with light or moderate DB.

  • Hold DB in hand of the same side leg that will go back into the Rev Lunge.

  • Cleans are performed by squeezing your glutes and snapping your hips up as quickly as possible from the squat to standing. Your arm has minimize work to do.

  • Regression: Just the reverse lunge holding DB at shoulder.

  • Challenge: Heavier weight.

 

14 min AMRAP 2 - 50 reps, decrease by 10 ea round

  1. Unweighted Split Jumps (T)

Tips:

  • Unweighted, unless you want the added challenge as the reps decrease.

  • Alternating landing in lunges on each leg, jumping up as high as you can.

  • Regression: Reverse Lunges -alternating.

  • Challenge: Add DB’s.

 

2. Banded Bicycles (ea)

Tips:

  • Choose a light mini band to start.

  • Place mini band around tops of shoe laces.

  • Try to lift your opposite shoulder off the ground as high as it will go and reach elbow for the outside of your opposite knee.

  • Don’t rush these, take your time for maximum benefit.

  • Regression: No mini band.

  • Challenge: Heavier Band