June 3-9, 2018

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

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.

2018-06-02T19:12:45+00:00