Friday, August 2, 2019
Conditioning + Core
THIS WEEK’S PROTOCOL
This week we are focusing on much higher repetitions. This means you’ll need to choose a lighter weight option than you usually would for most exercises. Practice good form most importantly. :)
50 reps each x 3 rounds
Can rest in between exercises as long as necessary! :)
50 reps each x 3 Rounds
Wrist Banded Plank Alt Step Outs (total - 1 step out is 1 rep)
Banded Glute Bridge to Abduction
Low Banded Squat in and out hops (in and out is 1)
Plank Pike Ups
Choose a medium to 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) or lighter DB.
Challenge: Heavier weight.
2. Wrist Banded Plank Alt Step Outs (total - 1 step out is 1 rep)
Light mini band around wrists.
Assume plank position with wrists under shoulders and hips down.
Feet can be wide for stability.
Regression: Drop to knees and/or no band.
Challenge: Heavier band or feet closer together.
3. Banded Glute Bridge to Abduction
Press hips up into the air without arching your back or flaring your ribs.
Keep hips, knees, and ankles in alignment.
Press through your heels.
If feet are too far forward you will feel this more in your hamstrings.
If feet are too close to your hips you will feel this more in your quads/knees.
With feet directly under your knees, this is a hip (glute) dominant movement.
Press knees out into the band at the top of each hip bridge.
Regression: No band.
Challenge: Feet elevated on a chair OR add a DB.
4. Low Banded Squat in and out hops (in and out is 1)
Stay in a low squat the entire time! Never let hips fully extend.
Alternate between a wide and narrow squat, pressing knees out into the band.
Regression: No band and/or take out hops.
Challenge: Double band your legs - place one band above knees and other band around shins/ankles.
5. Plank Pike Ups
Starting in a low plank on your forearms, ensure that your elbows are stacked under your shoulders and your back is flat. Feet can be as wide as necessary.
Using your lower abdominals and your deep ab muscles (your TVA) you will lift your hips up in a “pike” or an upside down V, and slowly come back to the starting position.
Regression: Plank hold
Challenge: If you have sliders, or a towel with a wood or tile floor, you can perform sliding pikes in a high plank (linked a video)