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
Keep back flat and hinge from the hips with a slight knee bend lowering your weight to mid shin.
POWER SKIP IN PLACE
Skip in place trying to get as high as you can.
CURL AND PRESS
Curl the weights from your hips to shoulders and then press overhead.
Peform a push-up and try to clap your hands at the top. Traditional push-up fast is a modified version
UNDER LEG FORWARD LUNGE
Perform a lunge and pass the weight underneath your leg.
HIGH KNEE RUN IN PLACE
Run fast with high knees.
SQUAT AND OVERHEAD PRESS
Squat down and then lift weights overhead as you return to the top of the squat.
Rotate your hips and feet right and left as you hop quickly.
ALT. SUITCASE CRUNCH
Perform a sit-up lifting 1 knee up toward your elbows at the same time. Alternate right and left legs.
BURPEE BROAD JUMP
Perform a burpee and then jump forward. To modify, perform broad jumps without burpees.