Thursday, June 13, 2019

Lower Body (Push Focus)

THIS WEEK’S PROTOCOL

Reps - Using the most challenging weight possible to perform all reps of an exercise correctly. You will be going either up or down rep “ladders” (basically your reps will either be increasing or decreasing for every workout this week).

For today…

Perform each exercise for 8 reps for round 1, 12 for round 2, 16 to round 3, etc… going up by 4 reps every round.

Once you get to 24 reps, work your way back down.

As your reps increase, you can decrease your weight if you have the option to. As your reps decrease, you can go back up in weight.



Breakdown:

  1. Broad Jump + Burpee

  2. Banded DB Goblet Squats

  3. Low Banded Squat in and out hops

  4. Mini Band Rev Lunge to Short Rev Lunge

  1. Broad Jump + Burpee

Tips:

  • 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.

 

2. Banded DB Goblet Squats

Tips:

  • Try a medium or heavy band above knees

  • Hold a heavy DB up at your chest, challenging your core.

  • Drop hips straight down between your feet.

  • Press knees out into the band.

  • Regression: Body weight with band on.

  • Challenge: Heavier band or heavier DB.

 

3. Low Banded Squat in and out Hops

Tips:

  • Stay in a low squat the entire time! Never let hips fully extend.

  • Alternate between a wide and narrow squat, pressing knees out into the band.

  • Regression: No band and/or take out hops.

  • Challenge: Double band your legs - place one band above knees and other band around shins/ankles.

 

4. Mini Banded Rev Lunge to Short Rev Lunge

Tips:

  • Try light or medium band above knees to start.

  • Perform a normal reverse lunge, then come up about halfway to perform another reverse lunge just a “shorter” one.

  • Keep constant tension on the standing leg and glute.

  • Regression: No mini band or hold onto something like a table or pole.

  • Challenge: Heavier band or add DB’s.