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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STRENGTH 1
DEADLIFT
TIPS:
Hinge from the hips lowering weight toward shins then stand back up.
SPEED 1
POWER SKIP IN PLACE
TIPS:
Skip high and powerful.
STRENGTH 2
HOVER SQUAT
TIPS:
Hover from side to side keeping your torso upright and staying low.
SPEED 2
SKATER HOPS SIDE TO SIDE
TIPS:
Hop from one foot to the other bending down in a squat position on each leg.
STRENGTH 3
1 ARM, 1 LEG ROW
TIPS:
Hinge from the hips and row with the opposite hand as the foot you are standing on.
SPEED 3
PUSH PRESS
TIPS:
Use your legs to help your arms push your weights overhead in one movement.
STRENGTH 4
MOUNTAIN CLIMBER PUSH-UP
TIPS:
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
SPEED 4
LINE HOP FORWARD / BACKWARD
TIPS:
Hop with two feet forward and backward.
STRENGTH 5
ALT V-UPS
TIPS:
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.
SPEED 5
RUSSIAN TWIST
TIPS:
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.