Wednesday, May 29, 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…

20 reps for each move, going down the list in order. Repeat for as many rounds as possible in 28 minutes.


Breakdown:

AMRAP 28 minutes - 20 reps each

  1. Mini Banded reverse lunge to short reverse lunge

  2. Side shuffles (each side)

  3. Deadbugs

  4. “T” Pushups (T)

  5. DB Alternating Deadlift

  6. Tricep Dip + Kick (T)


28 min AMRAP - 20 reps each

  1. Mini Banded reverse lunge to short reverse lunge

Tips:

  • Medium or heavy band above knees.

  • Step back into a normal reverse lunge, come back half way and lunge in a “short reverse lunge” with back foot closer to your front foot.

  • Keep the standing leg down for all reps on one side before switching.

  • Regression: Lighter band or no band. Can also hold onto something like a wall for stability.

  • Challenge: heavier band.

 

2. Side shuffles (each side)

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.

 

3. Deadbugs

Tips:

  • Consciously press low back down into the mat. If you don’t do this, this move will feel easy and you’ll end up hurting your back.

  • Low back should stay in contact with the ground the entire time.

  • Reach arms up in line with your shoulders, knees start stacked over hips.

  • Move slowly, alternating sides.

 

4. “T” Pushups (T)

Tips:

  • Keep body in a straight line as you descend down into a pushup, getting chest as low to the ground as possible.

  • Elbows angled back at 45 degrees, not straight out to the sides.

  • As you come up to the top of the pushup, lift one hand and pivot onto the sides of your feet, hips lifted, forming a “T”.

  • Alternate which side you face every time you come up from the pushup.

  • Regression: Drop to your knees.

  • Challenge: Lift top foot when in the “T”.

 

5. DB Alternating Deadlift

Tips:

  • Heavy DB.

  • Just like a normal deadlift, except you’ll alternate which hand is holding the dumbbell every time you stand.

  • Let hips and chest drop as you reach for the ground.

  • Press through heels, squeeze glutes, hamstrings and quads to stand.

  • Regression: Lighter DB.

 

6. Tricep Dip + Kick (T)

Tips:

  • Keep fingertips pointed towards your feet and elbows pointed straight back behind you.

  • Your core is worked a ton here in order to balance on one foot and hand, so make sure you’re properly engaging those muscles.

  • Regression: Perform the dip as usual and for the kick keep both hands on the ground while you kick one leg up into the air.

  • Challenge: Keep Leg Straight (super tough)