Strength & Conditioning 3.26.20

Equipment - light and heavy weights, heavy backpack, rice bag and a mat.

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Workout:


Warm Up

BLOCK 1

STRENGTH #1 – 4 exercises Progressive work every 30 seconds - 1 minute 30 second intervals - Two Rounds. (Optional to wear backpack)

• Squat – add hammer curls – add overhead press
• R-side Reverse Lunge – add tricep kickback – add front press
• L-side Reverse Lunge – add T raise – add front close
• Sumo Squat – add front press down – add back press down – both alternating (15 seconds)

CARDIO #1 – Mad Minute - 8 to 16 reps in under a minute Repeat 16 to 8 reps in under a minute – weights optional:
• Jack Press
• Weighted Skaters
• Rotating Lunge Jumps
• Lateral Shuffles with Weight drop off (each time you shuffle counts as a rep)

BLOCK 2

STRENGTH #2 – 4 exercises Progressive work every 30 seconds - 1 minute 30 second intervals. (optional to wear backpack for all but the last exercise)

• Rotating Lunge – add weight extended out – add weight rainbowed overhead
• Alternating Curtsy or Cross Back Lunge – add Fly – add slow 3 count eccentric
drop
• Squat – add 90* raise – add elbow pull backs
• Squat – add thruster – add single arm rows in plank position

BLOCK 3

STRENGTH #3 – 4 exercises Progressive work every 30 seconds - 1 minute 30 second intervals. (optional to wear backpack)
• R-side Lateral Lunge – add bent over row – add leg lift
• L-side Lateral Lunge – add bent over row – add leg lift
• R-side Transverse Lunge – add stir the pot to right – add front punch center
• L-side Transverse Lunge – add stir the pot to left – add front punch center

CARDIO – Mad Minute - 8 to 14 reps in under a minute Repeat 14 to 8 reps in under a minute:
• Mt. Climbers (standing if you have wrist issues – each leg counts as one rep)
• Bicycle Crunches (each leg counts as one rep)
• Plank Jacks (on elbows for wrist issues)
• Low plank punches (each punch counts as one rep)

CORE with Rice Bag or light weight – 40 second intervals
• Russian Twists
• Kneeling Lateral Leg extension to pull in with wood chops R & L
• Low Plank Rice Bag Semi-circle drags R & L

COOL DOWN – Stretch