Tuesday, May 21, 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…
Superset style - 45 sec work, 15 sec rest for 5 rounds before moving onto the next superset of exercises.
Breakdown:
Supersets (2 exercises back to back) 45 sec work, 15 sec rest x 5
Superset 1:
DB RDL
Banded Skaters
Superset 2:
DB Good AM
DB Swings
Superset 3:
DB Goblet Squat
Frog Hops
SUPERSET 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. 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.
Superset 2:
DB Good AM
Tips:
Hold heavy DB Behind neck or in front of chest.
Keep feet hip width apart, maintaining soft bend in knees.
Hip hinge back and go as low as you can, aiming for your chest being parallel with the ground.
Regression: Body weight.
Challenge: Heavier DB or add a 3 second pause at the bottom of the movement.
2. DB Swings
Tips:
Choose a heavy DB.
THIS IS NOT A SQUAT. This is a HIP HINGE.
Weight is in your heels, push your hips back and let your chest drop down towards the ground, with just a slight bend at the knees.
Your hips should never be lower than where they started, just back further.
All of the power you generate to swing the DB up should be coming from your glutes. Your arms virtually do nothing at all.
Regression: Good mornings (linked).
Challenge: Heavier weight.
Superset 3:
1. DB Goblet Squat
Tips:
Start with a heavy DB.
Feet wider than hip width, toes pointed out.
Hold DB up at your chest, challenging your core.
Drop hips straight down between your feet.
Regression: Lighter or no DB.
Challenge: Heavier DB.
2. Frog Hops
Tips:
Have feet wider than hip width, toes slightly pointed outward.
Reaching for the ground with your hands, keeping your chest upright, squat down.
As you hop, hop as far as you can forward, and make sure to land on your heels, not your toes.
Regression: Sumo Squats.: