Friday, August 16, 2019
Conditioning + Core
THIS WEEK’S PROTOCOL
This week’s workouts are primarily strength focused. On the conditioning and core days, you’ll notice a lot more weighted type exercises added in, and on the upper and lower days we are keeping reps at 12 or lower to encourage you to lift as heavy as you can.
60 seconds of work with 15 seconds of rest for 6 rounds, moving down the exercises in order, circuit style. Lift as heavy as you can on the last exercise! :)
60 seconds work, 15 seconds rest x 6
Wallsit Frontal Raises
DB Pushup + Plank Jack + Row
Think about jumping to the side more than jumping up in the air - if that makes sense…
Your gluteus medius should be firing with every hop.
Keep your inside leg to the inside, never let it cross behind you.
Regression: Keep band on and step side to side, staying low.
Challenge: Touch the ground after each hop.
2. Wallsit Frontal Raises
Choose light DB’s.
Press entire back (including low back) into wall.
Make sure your knees are directly over your ankles (legs should form a 90 degree angle)
Do not swing the weights up, control them on the way up and down.
Do not lift weights higher than shoulder height.
Regression: Perform a squat to frontal raise instead of holding a wallsit.
Challenge: Single Leg Wallsit + Frontal Raises
Consciously press low back down into the mat. If you don’t do this, this move will feel easy and you’ll end up hurting your back.
Low back should stay in contact with the ground the entire time.
Reach arms up in line with your shoulders, knees start stacked over hips.
Move slowly, alternating sides.
4. DB Pushup + Plank Jack + Row
Light DB’s to start.
Elbows angled back at 45 degrees for the pushups.
Back perfectly flat the entire time.
Feet wide for stability.
Regression: Drop to knees for pushup and rows, plus you can step the plank jack out one foot at a time.
Challenge: Heavier DB’s or feet closer together.