Monday, June 3, 2019

Lower Body (Pull Focus) 


Timed Intervals:

45 sec on, 15 sec off x 5 Rounds

(Basically… about 5 min per exercise)

For today…

Just let the timer do all the thinking for you and focus on your mind to muscle connection to get the most out of your workout. If you love counting your reps, then count them and see if you can get the same number or beat your original number each round! You’ll be moving down the list of exercises in order, doing each move for 45 sec work 15 sec rest for 5 rounds. Rest as long as needed between rounds.

Protocol: Perform each move in order down the list for

45 seconds work,

15 seconds rest

x 5 Rounds.

i.e. 45 sec pushups, 15 sec rest. 45 sec squats, 15 sec rest, etc…


  1. DB RDL

  2. DB Good AM

  3. Single Leg RDL

  4. Banded Glute Bridge Abductions

  5. DB Swing

  1. 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. 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.


3. Single leg RDL


  • Use a medium to heavy DB. Could also use two DB’s for more resistance or more balance.

  • Switch legs halfway through each round.

  • Keep shoulders pulled back and lats engaged the entire time.

  • Keep slight bend in your standing leg.

  • Regression: Hold onto a wall with one hand or prop back leg up like a kickstand.

  • Challenge: heavier DB.


4. 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.


5. DB Swings


  • Choose a heavy DB.


  • 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.