Monday, June 17, 2019
Lower Body (Pull Focus)
THIS WEEK’S PROTOCOL
Focus will be on working as quickly and efficiently as you can with good form for 14 minute AMRAP’s (i.e. perform as many rounds as possible in 14 minutes). Try to take minimal rest until the AMRAP is over.
The first circuit will go UP in reps and the second circuit will go DOWN in reps.
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.
AMRAP 15 minutes: Increase reps of each exercise by 2 each round
8 DB RDL (with pause at the bottom for 2 sec)
16 Low Plank Jacks
20 DB Swings
AMRAP 15 minutes: Decrease reps of each exercise by 2 each round
20 Single Leg RDL (ea)
20 Banded Glute Bridge
20 ea Mini Banded Skaters
AMRAP 1 - 12 Minutes: Increase reps of each exercise by 2 each round
8 DB RDL’s (2 sec pause at the bottom of ea rep)
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. 16 Low Plank Jacks
Keep shoulders stacked over elbows.
Keep hips down in line with body.
Hop feet out as wide as they’ll go.
Regression: Step feet out one at a time.
Challenge: Add mini band around ankles.
3. 20 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.
AMRAP 2 - 12 minutes: Decrease reps of each exercise by 2 each round
20 Single Leg RDL (ea)
Try using a light or medium DB.
Hold DB in opposite side hand from the foot that is planted down. So if your right foot is planted, left leg lifted, hold the DB in your leg hand.
Try to keep your hips square towards the ground and the pinky toe of your lifted foot should be angled down the entire time.
Stare at one spot in front of you that doesn’t move to help with balance, along with bracing your core and squeezing your glute.
Regression: Hold onto something while you perform or get rid of weights.
Challenge: Two DB’s or a heavier DB.
2. 20 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.
Keep the lifted leg at a 90 degree angle, foot flexed.
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.
3. 20 ea Mini 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.