Tuesday, May 28, 2019

Conditioning

THIS WEEK’S PROTOCOL

SHRED BEFORE SUMMER WEEK - Get ready for some of the best total body HIIT/conditioning workouts from the BBB library thus far, alternating still between muscle group focuses each day.

For today…

Perform each exercise for 30 reps and decrease by 5 each round.

If you get down to just 5 reps before 30 minutes is up, go ahead and work your way back up the ladder.

Breakdown:

  1. DB Swings

  2. Pushup + Frog Hop

  3. DB Squat Curl Press Jack

  4. DB Weighted Crunch

30 reps, decrease by 5 each round (30, 25, 20, 15, 10, 5)

  1. 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.

 

2. Pushup + Frog Hop

Tips:

  • Just like a burpee with a pushup, except you won’t stand after you land in a squat.

  • Keep elbows back at 45 degrees.

  • Make sure chest lowers all the way down, and your butt stays down in line with your head.

  • Land in a wide squat with knees behind toes, weight in the heels.

  • Regression: Walk into a squat after your pushup and/or drop to the knees for the pushup.

 

3. DB Squat Curl Press Jack

Tips:

  • Light DB’s to start.

  • Keep neutral hand position the entire time (palms facing in towards your body).

  • Abs braced the entire time.

  • Regression: Take out the jumping jack and either just press overhead, or if you can’t press, perform a frontal or lateral raise for your shoulders.

  • Challenge: Heavier DB’s.

 

4. DB Weighted Crunch

Tips:

  • Use light DB.

  • Glue heels down into the ground, and push low back down into the ground.

  • Hold DB up overhead and reach for the ceiling with the DB.

  • Make sure your entire shoulder blades are off the mat.

  • Try to be as controlled as possible.