Thursday, May 23, 2019
Lower
THIS WEEK’S PROTOCOL
Timed Intervals
Timed Intervals are back! This week, you’ll notice the first two days have the same amount of work and rest times, and the third and fourth days have the same amount of work and rest times, that way you don’t get too bored. Friday is Tabata style, to go out with a bang! Work as hard as you can during the “work” intervals, and rest, sip water, take deep breaths during the “rest” intervals.
For today…
Circuit Style format! 60 sec work, 15 sec rest, working your way down the list of exercises for 6 Rounds.
Breakdown:
60 sec work, 15 sec rest x 6
Lateral Bound + Low Squat Jack
DB Single Leg RDL (Switch halfway through)
Squat Jumps
Banded Glute Bridge
Lateral Bound + Low Squat Jack
Tips:
Push off your outside foot and jump as far laterally as possible.
Stay low the entire time - hips never fully extend.
Keep knees behind toes.
Regression: take jump out and just step side to side, can keep squat jack or you could just squat wide and squat narrow.
Challenge: Add a band.
2. DB Single Leg RDL (Switch halfway through)
Tips:
Start with a light or medium DB.
Keep slight bend in knee of planted foot the entire time.
Weight through the heel of the planted foot.
Regression: Hold onto a pole or chair, OR drop back leg back behind your front leg like a kickstand.
Challenge: Heavier DB.
3. Squat Jumps
Tips:
Keep weight in the heels, push hips back as you lower down to parallel.
Explode up through the toes as you jump up and swing arms up towards the sky.
Regression: Take the jump out and just squat quickly.
4. 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.