Tuesday, June 11, 2019
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).
Perform each exercise for 50 reps and decrease by 10 each round.
If you get down to just 10 reps before 30 minutes is up, go ahead and work your way back up the ladder.
Plank Pike Ups
Ankle Banded Jumping Jacks
Plank Punches (ea)
Try these with your heavy pair of DB’s. You can always regress.
The power should be coming through your lower body, making it much easier to press these heavy weights overhead.
Heels can come up slightly as you explode up out of the squat.
Regression for shoulder issues: perform just a power squat or use lighter DB’s.
2. Plank Pike Ups
Starting in a low plank on your forearms, ensure that your elbows are stacked under your shoulders and your back is flat. Feet can be as wide as necessary.
Using your lower abdominals and your deep ab muscles (your TVA) you will lift your hips up in a “pike” or an upside down V, and slowly come back to the starting position.
Regression: Plank hold
Challenge: If you have sliders, or a towel with a wood or tile floor, you can perform sliding pikes in a high plank (linked a video)
3. Ankle Banded Jumping Jacks
Just like a normal jumping jack, but with added resistance.
Hop those legs out as far as they’ll go. Definitely don’t choose too heavy of a band for these, we still want good range of motion.
Make sure arms come all the way up overhead.
Regression: No mini band and/or step it out one side at a time.
Challenge: Hold light DB’s in hands.
4. Plank Punches (ea)
Keep a flat back, pelvis tucked slightly.
Entire core should be engaged.
If hips are rocking side to side at all, widen your feet.
Alternate punching with one arm and the other, making sure to full extend the arm out.
Regression: Drop to knees or widen stance.
Challenge: Feet closer together.