Thursday, August 15, 2019
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.
30 min AMRAP
You’ll have 30 minutes to get in as many rounds as possible of these 5 exercises. Most reps are either 12 or 20, paying attention to if it’s a one sided movement, it will be the prescribed reps on each side, not total.
Lift as heavy as you can!
AMRAP in 30 Minutes
12 DB RDL
12 Banded DB Goblet Squats
12 (ea) Mini Banded Rev Lunge to Short Rev Lunge
20 Banded Glute Bridge
20 (ea) Banded Side Lying Hip Up + Abduction
12 DB RDL
Choose light dumbbells to start. If you’re used to this movement, go with the heavier DB’s.
Using that hip hinge again, reach hips back behind you while maintaining a slight bend in your knees.
Keep DB’s as close to your legs are possible throughout the movement.
You can stop mid-shin with the weights.
Regression: Stop right under the knees.
Challenge: Slow 5 seconds on the eccentric or heavier DB’s.
2. 12 Banded DB Goblet Squats
Try a medium or heavy band above knees
Hold a heavy DB up at your chest, challenging your core.
Drop hips straight down between your feet.
Press knees out into the band.
Regression: Body weight with band on.
Challenge: Heavier band or heavier DB.
3. 12 (ea) Mini Banded Rev Lunge to Short Rev Lunge
Try light or medium band above knees to start.
Perform a normal reverse lunge, then come up about halfway to perform another reverse lunge just a “shorter” one.
Keep constant tension on the standing leg and glute.
Regression: No mini band or hold onto something like a table or pole.
Challenge: Heavier band or add DB’s.
4. 20 Banded Glute Bridge
Start with a light or medium band if you’re new to this move, otherwise grab a heavy mini band.
Keep knees stacked over ankles.
Chin stays tucked, arms out to the side or bent at your side.
Get a nice 2 second squeeze at the top of each rep.
Be careful not to have the ribs flaring out.
Regression: No band or lighter band.
Challenge: Heavy band + elevate feet on a bench.
5. 20 (ea) Banded Side Lying Hip Up + Abduction
Choose medium to heavy band.
Press down through your forearm and your bottom leg’s knee (keeping contact with the floor).
Lift up through the bottom up and simultaneously lift the top leg up.
Regression: Lighter band or no band.
Challenge: Heavier band or add DB to top hip.