Thursday, July 18, 2019
Hamstrings and Glutes
THIS WEEK’S PROTOCOL
You’ll have two moves to perform back to back nonstop for a certain number of rounds or time before moving onto the next superset. This is a more challenging protocol because of the minimal rest. If you’re a beginner, please try not to rest between exercises but rest as much as you need after you’ve performed both moves before repeating.
Superset style - 45 sec work, 15 sec rest for 5 rounds before moving onto the next superset of exercises.
Supersets (2 exercises back to back) 45 sec work, 15 sec rest x 5
DB Good AM
Banded Glute Bridge
Banded Glute Bridge Abductions
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.
2. Banded Skaters
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.
DB Good AM
Hold heavy DB Behind neck or in front of chest.
Keep feet hip width apart, maintaining soft bend in knees.
Hip hinge back and go as low as you can, aiming for your chest being parallel with the ground.
Regression: Body weight.
Challenge: Heavier DB or add a 3 second pause at the bottom of the movement.
2. DB Swings
Choose a heavy DB.
THIS IS NOT A SQUAT. This is a HIP HINGE.
Weight is in your heels, push your hips back and let your chest drop down towards the ground, with just a slight bend at the knees.
Your hips should never be lower than where they started, just back further.
All of the power you generate to swing the DB up should be coming from your glutes. Your arms virtually do nothing at all.
Regression: Good mornings (linked).
Challenge: Heavier weight.
1. 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.
2. Banded Glute Bridge Abductions
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.