Monday, June 24, 2019
Lower Body (Pull Focus)
THIS WEEK’S PROTOCOL
Focus will be on ascending and descending rep “ladders”. For example, for one circuit you might start with 8 reps per move, then increase by 2 reps each round until you get to 16. So you’d do 8 reps, 10 reps, 12 reps, 14 reps, and 16 reps of each move in order. So 8 pushups, 8 situps, 10 pushups, 10 situps, 12 and 12… to 16.
For today…
Both circuits will start at 4 reps per move, and increase by 2 reps each round until you get to 12 reps.
In between each round (so, i.e. after you’ve performed 4 reps per move in round 1), you will have a cardio move to perform that starts at 20 reps and decreases by 2 each round.
Breakdown:
Circuit 1
4, 6, 8, 10, 12 reps
DB RDL
(ea) Single Leg RDL + Frontal Raise
In between each round - 20 (ea) Banded Skaters - decrease by 2 ea round
Circuit 2
4, 6, 8, 10, 12 reps
DB Good AM
Banded Uni Glute Bridge (ea)
In between each round - 20 (ea) DB Swings - decrease by 2 ea round
Circuit 1 - Start at 4 reps, increase by 2 each round
DB RDL’s
Tips:
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 - Single Leg RDL + Frontal Raise (ea)
Tips:
Light to Moderate weight to start.
Start with right leg down and Left Arm holding the DB. Then switch sides.
Slight bend in standing leg, knee never fully locked.
Hips push back, letting chest fall down. Keep DB as close to your leg as possible.
DB never goes higher than Shoulder Height.
Regression: Hold onto a wall or chair as you perform the single leg RDL, or keep back foot’s toes down on the ground about 6 inches behind the front foot as a sort of “kickstand.”
Challenge: Perform with 2 DB’s.
In between each round:
20 Banded Skaters (decrease by 2 reps ea round)
Tips:
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.
Circuit 2 - Start at 4 reps, increase by 2 each round
DB Good AM
Tips:
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.
2. Banded Uni Glute Bridge (ea)
Tips:
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.
In between each round:
20 DB Swings (decrease by 2 reps ea round)
Tips:
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.