Tuesday, July 2, 2019
Conditioning + Core
THIS WEEK’S PROTOCOL
TUT - AKA Time Under Tension
This means exactly what it sounds like… We will be putting your muscles under a lot of extra time under tension this week. Think: pause reps, pulses, iso holds, etc.
Get ready to feel the burn!
5 Rounds Total - Perform each move for 60 seconds followed by 30 seconds of pulsing and a 30 second iso hold (not shown in videos)
5 Rounds - Perform each move for 60 seconds followed by 30 seconds of pulsing and a 30 second iso hold (not shown in videos)
High Boat to Low Boat (pulse up in down with legs about 12 inches off the ground - can put hands down to help stabilize and then hold boat pose)
Seated DB Shoulder Press (pulsing presses + press hold)
Squat Jumps (pulsing squats + squat hold)
60 sec High Boat to Low Boat (30 sec pulse up and down with legs about 12 inches off the ground - can put hands down to help stabilize | 30 sec hold boat pose)
Start in a “high boat” with your legs bent at 90 degrees, heels off the floor, torso leaning back.
Keep palms facing up the entire time.
When you go into “low boat” try to keep your shoulders and your heels off the ground but get as close to the ground as possible.
Regression: Boat heels taps
2. 60 sec Seated DB Shoulder Press (30 sec pulsing presses | 30 sec overhead press hold)
Choose light DB’s to start.
Keep palms in at 45 degree angle, so facing slightly in towards each other.
Sit upright with a nice, long spine and lean back just slightly to keep the core engaged.
Press up for 1 second, and slowly lower the weights down for 3 seconds.
Regression: Perform standing up.
Challenge: Keep one arm up overhead while the other arm performs a press. Alternate sides.
3. 60 sec Squat Jumps (30 sec pulsing squats | 30 sec squat hold)
Keep weight in the heels, push hips back as you lower down to parallel.
Explode up through the toes as you jump up and swing arms up towards the sky.
Regression: Take the jump out and just squat quickly.