Tuesday, April 30, 2019

Lower Body 

 THIS WEEK’S PROTOCOL

14 min AMRAP’s

So, set your timer for 14 minutes and work as quickly as you can down your

list of exercises and continue repeating rounds until time runs out.


For today…

Perform each move in order for the prescribed reps. Rest up to one minute between 14 min AMRAP’s. These moves are higher rep, so feel free to go as light as necessary in order to maintain good form.

Breakdown:

14 min AMRAP 1: Hamstrings + Glutes Focus

20 Reps each

  1. Long Banded Sumo Good AM’s

  2. DB RDL’s

  3. Banded Glute Bridge

  4. Banded Uni Glute Bridge (ea)

14 min AMRAP 2: Quads + Glutes Focus

20 Reps each

  1. Banded DB Goblet Squats

  2. DB’s (at Shoulders) Alternating Rev Lunge + Curtsy Lunge (10 reps per move for 20 total each side)

  3. Banded Donkey Kicks (ea)

  4. Banded Squat Jacks


14 min AMRAP 1

20 Reps Per Move

  1. Long Banded Sumo Good AM’s

  1. Tips:

    • Wrap resistance band around middle of shoulders and under feet.

    • Mastering the hip hinge for this move is so important: Feet hip width apart, weight even throughout entire foot, reach hips back behind you while keeping a slight bend in your knees. Squeeze low back, glutes and hamstrings to stand.

    • Regression: Perform body weight.

    • Challenge: Add a dumbbell to hold at your chest as well.

 

2. 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.

 

3. Banded Glute Bridge

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.

  • 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.

 

4. 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.

 

14 min AMRAP 2:

20 Reps Per Move

  1. Banded DB Goblet Squats

  1. Tips:

    • Start with a light band above your knees and progress from there.

    • 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.

 

2. DB Alternating Rev Lunge + Curtsy Lunge (10 reps per move for 20 total each side)

Tips:

  • Start with light DB’s and progress from there. It’s much harder holding weights at your shoulders versus down at your sides.

  • Alternate between a curtsy lunge - reaching foot behind and across - and a reverse lunge.

  • Try to drop your back knee almost all the way down to the floor.

  • Regression: Dumbbells by your side or body weight.

  • Challenge: Heavy DB’s.

 

3. Banded Donkey Kicks (ea)

Tips:

  • Start with a medium mini band above knees and progress from there.

  • Wrists stay stacked under shoulders, knees under hips.

  • Slight posterior pelvic tilt (tuck hips under and engage abs)

  • Flex working foot, and slowly lift up only until you feel your glute contract.

  • Try not to arch your back in this movement.

  • Regression: Lighter mini band or no band.

  • Challenge: Lift both knees up off ground and perform kicks in a “bear” position.

 

4. Banded Squat Jacks

Tips:

  • Place medium to heavy mini band above knees.

  • When you hop feet out wide, immediately land into a squat with your knees behind your toes.

  • Try to keep the transition between jump feet together and landing back in a squat quick.

  • Regression: No band, OR keep band on and step out into a squat and step back to center, alternating legs.

  • Challenge: Add a weight.