June 3-9, 2018
ELEPHANT AND CHEETAH
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.
20sec strength, 20sec speed, 20sec rest
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Hinge from the hips lowering weight toward shins then stand back up.
POWER SKIP IN PLACE
Skip high and powerful.
Hover from side to side keeping your torso upright and staying low.
SKATER HOPS SIDE TO SIDE
Hop from one foot to the other bending down in a squat position on each leg.
1 ARM, 1 LEG ROW
Hinge from the hips and row with the opposite hand as the foot you are standing on.
Use your legs to help your arms push your weights overhead in one movement.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
LINE HOP FORWARD / BACKWARD
Hop with two feet forward and backward.
Laying flat on your back reach both hands toward one foot performing a sit-up at the same time. Lower down and repeat on other side.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.