Monday, August 5, 2019

Conditioning + Core

THIS WEEK’S PROTOCOL

EMOM

This week’s workouts are all EMOM style - EMOM = Every Minute On the Minute. Each day, you will notice your circuits are broken up into multiple EMOM’s. With this style of training, you will perform the prescribed exercises for however many reps it says and then rest for the remainder of the minute. Once the next minute starts, you would either repeat those exercises, or you’d go to the next exercise in the list. Each day is a little different so just pay close attention to the instructions each day.

For today…

FIRST, make sure you download the “Interval Timer” app on your phone and set it to 1 minute of work with 1 minute of “rest” for the prescribed amount of minutes.

i.e. For our 28 minute EMOM you would enter 1 minute work 1 minute rest x 14 rounds into the app.

Every Minute On the Minute you’ll perform a different move.. So you’ll do Move 1 for the first minute, Move 2 for the second minute, Move 3 for the third minute, etc..

Once you’ve gone down the entire list of exercises, you’ll start back at the first exercise again. Repeat this until you get to 28 minutes (7 rounds).

Your incentive to work as fast as you can (with good form) is so that you can have more time to rest between rounds. If you take your time you won’t have nearly as much time to rest.


BREAKDOWN:

28 min EMOM - perform each move in order during its assigned “minute” or round, and repeat this for a total of 7 rounds.

Minute 1: Entire Minute Wide Plie Squat Jumps (on toes) 

Minute 2: 15 (ea) Banded High plank Crunches

Minute 3: 30 sec - rest remainder of the minute Lunging DB Bent Over Row + 3 Lunge Jumps

Minute 4: 16 (T) Kick throughs

MINUTE 1: entire minute Wide Plie Squat Jumps (on toes) 

Tips:

  • Just like a normal squat jump, EXCEPT you’ll be staying on the balls of your feet the entire time.

  • Land lightly and with control, and try to keep heels off the ground.

  • Regression: Perform normal squat jumps with heels down toes up, or take the jump out and simply squat.

  • Challenge: Add a weight to the movement.

 

MINUTE 2: 15 (ea) Banded High plank Crunches

Tips:

  • Start with a light resistance band around the tops of your feet.

  • Keep wrists stacked under shoulders the entire time.

  • From the plank position, abduct your foot out to the side, then crunch your knee in towards your elbow.

  • Regression: No band or elevate hands onto a chair/bench.

  • Challenge: heavier band

 

MINUTE 3: 30 sec Lunging DB Bent Over Row + 3 Lunge Jumps - rest remainder of the minute

Tips:

  • Light DB’s to start.

  • You’re alternating which leg is in front for the bent over rows.

  • Make sure you keep your chest almost completely on your thigh as you perform the bent over rows.

  • Regression: Lighter DB’s or take out the lunge jumps and just perform 3 reverse lunges.

  • Challenge: Heavier DB’s.

 

MINUTE 4: 16 (T) Kick throughs

Tips:

  • Start in a “bear” position, wrists stacked under shoulders, knees stacked under hips. Lift your leg hand and start to pivot over towards the left side while you kick your right leg through.

  • It’s always opposite arm and leg doing the work.

  • This will light up your core, shoulders, and quads.

  • Regression: Bear position hold or bear shoulder taps

  • Challenge: Go faster and try to dip your hip down towards the floor.