Thursday, May 16, 2019




Super simple protocol for this week. You’ll be performing a certain number of reps for as many rounds as possible in 30 minutes. Rest up to 1 minute between rounds. If you are craving more of a challenge, you could increase the reps by 2-3 each round. Set a timer for 30 minutes and get to work!

For today…

15 Reps for the entire 30 minutes of your workout. You can increase the reps by 2-3 each round if you want more of a challenge.


15 reps

  1. Banded Squat to Straight Leg Abduction

  2. Jump Lunge Jump Lunge Jump Squat

  3. DB Clean to Rev Lunges ea

  4. Banded Uni Glute Bridge

  1. Banded Squat to Straight Leg Abduction


    • Try a medium or heavy band above the knees or around the shins.

    • Keep chest upright as you squat down, and as you stand squeeze the side of your glute (gluteus medius) and kick leg out to the side.

    • Come back down into a squat and repeat on the other side.

    • Each squat counts as 1 rep.

    • Regression: Lighter band or no band.

    • Challenge: Heavier band.


2. Jump Lunge Jump Lunge Jump Squat


  • Perform a jump lunge on each leg and then a jump squat. Keep alternating through these.

  • Keep your front knee behind your toes, and as you jump up, explode up pointing through the toes.

  • Regression: Perform a lunge on each side and then a squat.

  • Challenge: Add DB’s.


3. DB Clean to Rev Lunges ea


  • Start with light or moderate DB.

  • Hold DB in hand of the same side leg that will go back into the Rev Lunge.

  • Cleans are performed by squeezing your glutes and snapping your hips up as quickly as possible from the squat to standing. Your arm has minimize work to do.

  • Regression: Just the reverse lunge holding DB at shoulder.

  • Challenge: Heavier weight.


4. Banded Uni 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.