March 22, 2014

Warm up and Prehab as per normal.

Your choice on how this progresses. The bulk of the workout is the same, but the first part, you can choose between strength and agility.

Listen to your body and rest where you need too. It is a challenging workout, so all abilities will not be able to complete all components at the same level.

Following your warm up:


Strength Option:

3 sets of 8-10 reps. Alternate between the two exercises.

Deadlifts.
Squats.

Agility Option:
Dust off that agility ladder that was purchased last year but hasn't seen much use. It comes in two pieces, they can attach together to give you a longer run. Do this, and set up on an even no slip surface. i.e.: at 88 I think the hallway would work better than the apparatus floor.

Cozy gives a demo in the video below. There are three exercises for you to try. Before you ramp up the intensity, warm up with a run through of stepping in each of the boxes, alternating feet. In other words, run through placing one foot in each box with each step. Do 3 runs of this to get familiar with it.

Then:
3 Rounds of each before taking a 30sec. rest and moving onto the next. Repeat this 3 times.

1: Inside / Outside -2 feet per box

2: Side to side -2 feet per box on the way across

3: Lateral -In and Out -2 feet per box

Once completing 3 rounds of this, Try doing the last single leg exercise 3 times on each side.


 

All together now:

0. Choose a weight that you can use for ALL exercises. Try not to put the DB’s down throughout the set. Time your workout, match the time with increased load the next time out. 
   
   

   Do 6 reps of each:

   
   

   •   Push up cross body mountain climber 
   •   ManMaker
   •   Reverse lunge (do both sides)
   •   Pull ups
   • 
     
1. 
   

     Plank on elbows -lift alternating legs, 6 per side

   
   
   

   Do 6 rounds 

   
   
   Core:
   -Low Plank with Rotation: 10-15 Reps
2. -High Oblique Plank w/Leg Tuck 10-15 reps
3. -High Low Plank Drill -30-45sec
4. -Around the World
5. -Hanging knees to elbows
6. -Jump tucks 10-15 reps
7. -Windmill x 10
8. -Woodchop x 10-15
9. -Weighted decline crunch
10. -Stability ball prone iso tuck (one leg) 10-15 reps