Tuesday, May 14, 2019

Lower  

 THIS WEEK’S PROTOCOL

REPS

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…

10 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.

Breakdown:

10 reps

  1. DB RDL

  2. Plank Kick throughs

  3. Suitcase Squat

  4. Side Shuffles

  1. DB RDL

    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.

 

2. Plank Kick throughs

Tips:

  • Start in a “bear” position, wrists stacked under shoulders, knees stacked under hips. Lift your leg hand and start to pivot over towards the left side while you kick your right leg through.

  • It’s always opposite arm and leg doing the work.

  • This will light up your core, shoulders, and quads.

  • Regression: Bear position hold or bear shoulder taps

  • Challenge: Go faster and try to dip your hip down towards the floor.

 

3. Suitcase Squat

Tips:

  • Perform move with DB on one side for 10 reps, and repeat with DB on other side for another 10 reps.

  • Choose a heavy DB for this exercise, and you will feel this a ton more in not only your legs but your opposite side (obliques baby!!!).

  • Try to stay as upright as possible, don’t let the DB pull you down towards the ground.

  • Regression: Lighter DB.

  • Challenge: Heavier DB and/or add a band above knees.

 

4. Side Shuffles

Tips:

  • Stay in an athletic stance, hips dropped slightly.

  • Shuffle side to side (2-3 steps per side) as quickly as possible.

  • Regression: Stay low and step it out slowly.

  • Challenge: Add a band around ankles, add a squat at the end of each side shuffle and/or hold a DB at your chest.