APRIL 29 – May 5, 2018
THUNDER BEFORE THE LIGHTNING
Perform strength exercise 1 for 20sec, immediately after strength exercise 1 perform speed exercise 1 for 20sec moving as quickly and explosively as you can with good technique. After completing speed exercise 1, allow 20sec rest. Repeat this pattern for strength exercise 1 and speed exercise 1 and rest for a total of 5 rounds. Allow 1minute rest while you transition to strength exercise 2 and speed exercise 2. Repeat 5 rounds on each set.
20 sec Strength, 20 sec Speed, 20 sec Rest
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STRENGTH 1
DEADLIFT
TIPS:
Keep back flat and hinge from the hips with a slight knee bend lowering your weight to mid shin.
SPEED 1
POWER SKIP IN PLACE
TIPS:
Skip in place trying to get as high as you can.
STRENGTH 2
CURL AND PRESS
TIPS:
Curl the weights from your hips to shoulders and then press overhead.
SPEED 2
CLAP PUSH-UP
TIPS:
Peform a push-up and try to clap your hands at the top. Traditional push-up fast is a modified version
STRENGTH 3
UNDER LEG FORWARD LUNGE
TIPS:
Perform a lunge and pass the weight underneath your leg.
SPEED 3
HIGH KNEE RUN IN PLACE
TIPS:
Run fast with high knees.
STRENGTH 4
SQUAT AND OVERHEAD PRESS
TIPS:
Squat down and then lift weights overhead as you return to the top of the squat.
SPEED 4
ROTATIONAL HOP
TIPS:
Rotate your hips and feet right and left as you hop quickly.
STRENGTH 5
ALT. SUITCASE CRUNCH
TIPS:
Perform a sit-up lifting 1 knee up toward your elbows at the same time. Alternate right and left legs.
SPEED 5
BURPEE BROAD JUMP
TIPS:
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.