Thursday, July 25, 2019
Hamstrings + Glutes
THIS WEEK’S PROTOCOL
Work as hard as you can during your short bursts of work, rest for half the time you worked, then go again! Traditionally, Tabata is 20 seconds of work with 10 seconds of rest in between rounds of the same exercise for 8 rounds (4 minutes straight). You’ll never want to do that exercise again once you get through all 8 rounds! This week we will vary the times of the intervals but rest assured you’ll always have double the time to work that you do to rest (it’s hard, but so worth it).
20 sec work 10 sec rest x 8 rounds
Each exercise is for 20 sec (intense) work and 10 sec rest - 8 rounds total (4 min TOTAL). Complete one move at a time for all 8 rounds before moving onto the next move.
**Rest 1 minute between circuits**
DB Iso Hold Banded Alt Lateral Steps
Banded Feet Elevated DB Glute Bridge
Mini Band under anchored foot - Single leg RDL + Back leg kick back (same side for 4 rounds, then switch)
Side plank dips
Broad Jump + Burpee
DB Iso Hold Banded Alt Lateral Steps
Choose light DB.
Drop hips slightly so you are in an athletic stance.
Quick lateral steps side to side, keeping DB in line with shoulders the whole time.
Regression: No DB iso hold or no mini band.
Challenge: Double band your legs - place one band above knees and other band around shins/ankles.
2. Banded Feet Elevated DB Glute Bridge
Choose heavy DB.
Press DB into hips as you lift hips up as high as you can with back in neutral position.
Press into the mini band to engage glutes better.
Press heels into step/chair/bench.
Legs should form 90 degree angle when hips are on the ground.
Squeeze hamstrings and glutes at the top of each rep.
Regression: No mini band and/or weight.
Challenge: Heavier DB.
3. DB RDL
Use heavy DB’s.
Try to keep DB’s as close to your body as possible, basically skimming them down your legs.
Think about shifting your hips back versus bending at the knees.
Your knees should have a minimal bend in them. They aren’t locked out, but you also aren’t bending them like a squat.
Go to your individual range of motion, which might only be when your DB’s just pass the knees, or it might be down to the shins.
Regardless, try not to go lower than your shins with the DB’s, even if you are more flexible than that.
Pull back with your shoulder blades and the sides of your back to keep the upper body engaged. No rounding of the shoulders at any point!
Think about squeezing your hamstrings and glutes to stand up every rep.
Regression: Light DB’s, especially if you notice your shoulders rounding.
4. Mini Band Single Leg RDL + Back Leg Kick back (same side for 4 rounds, then switch)
Use a light to medium resistance mini band.
Hold band in both hands.
Keep shoulders pulled back and lats engaged the entire time.
Keep slight bend in your standing leg.
Bend other leg back to 90 degree angle, foot flexed.
As you lower down into the RDL, kick your back leg up towards the ceiling.
Regression: No mini band, and/or can hold onto a wall.
Challenge: heavier band.
5. Side plank dips
Keep elbow right under your shoulder.
Push hips forward, maintaining a straight line from head to toe.
Regression: Stagger feet or drop bottom knee down (make sure your knees are still stacked).
Challenge: Lift top arm up and look at it.
6. Broad Jump + Burpee
Drop down into a squat, swing arms back behind you and then explode forward as far as you can jump.
Land in a squat and immediately place hands on the ground and jump out into a plank. Immediately jump back up into a squat and turn around.
Regression: Squat, then walk hands out into a plank. Walk feet to hands and squat down before you stand up and repeat.
Challenge: Add in a pushup at the bottom of the plank.