Thursday, July 11, 2019

Hamstrings and Glutes

THIS WEEK’S PROTOCOL

ENDURANCE

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. :)

For today…

5 rounds total, increasing reps by 5 each round starting at 15. You’ll go back down the repetition ladder after you reach 25.

15, 20, 25, 20, 15 reps (starting with your heaviest weights, decreasing in weight each round as you increase reps by 5, then working your way back down the rep ladder and adding weight back)

Breakdown:

5 rounds total: 15, 20, 25, 20, 15 reps (starting with your heaviest weights, decreasing in weight each round as you increase reps by 5, then working your way back down the rep ladder and adding weight back)

  1. DB RDL

  2. Mini Banded Skater Lunges (ea)

  3. Banded Glute Bridge to Abduction

  4. Long Banded Sumo Good AM’s

  1. DB RDL

Tips:

  • 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. Mini Banded Skater Lunges (ea)

Tips:

  • This is super similar to the banded skaters we’ve done, except you’ll lunge all the way down after you jump.

  • Try a medium or heavy mini band.

  • Drive off the standing leg and jump as far as you can laterally.

  • Regression: Lighter band or take out the hop - you can just step side to side with a lunge.

 

3. Banded Glute Bridge to Abduction 

Tips:

  • 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. Long Banded Sumo Good AM’s

Tips:

  • Wrap resistance band around middle of shoulders and under feet.

  • Mastering the hip hinge for this move is so important: Feet hip width apart, weight even throughout entire foot, reach hips back behind you while keeping a slight bend in your knees. Squeeze low back, glutes and hamstrings to stand.

  • Regression: Perform body weight.

  • Challenge: Add a dumbbell to hold at your chest as well.