Thursday, May 9, 2019

Lower  

 THIS WEEK’S PROTOCOL

TABATA

So, set your timer for (in today’s case) 30 seconds of work, 15 seconds rest for 8 rounds and stick with just one exercise for all 8 rounds before moving down the list. Your goal is to work as hard as you can during those work intervals so that by the time you complete the 8th round, you couldn’t imagine doing anymore.

For today…

30 seconds on, 15 seconds rest x 8. You can rest up to 1 minute between Tabatas.

Breakdown:

30 sec work, 15 sec rest x 8 of ONE EXERCISE ONLY

  1. Banded DB Goblet Squats

  2. DB Alternating Deadlift

  3. Mini Band Rev Lunge to Short Rev Lunge (4/4)

  4. Banded Skaters

Tabata Intervals

  1. Banded DB Goblet Squats

    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 Deadlift

Tips:

  • Heavy DB.

  • Just like a normal deadlift, except you’ll alternate which hand is holding the dumbbell every time you stand.

  • Let hips and chest drop as you reach for the ground.

  • Press through heels, squeeze glutes, hamstrings and quads to stand.

  • Regression: Lighter DB.

 

3. Mini Band Rev Lunge to Short Rev Lunge (4/4)

Tips:

  • Try light or medium band above knees to start.

  • 4 Rounds on 1 leg, then 4 rounds on the other.

  • 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.

 

4. Banded Skaters

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.