Game Changing Workout

July 9, 2018

 

This workout is designed for those looking to improve their endurance, agility, speed and quickness.

 

Warm Up:
Running Hills - 10 min

 

Circuit 1:
Latter - Crossover Icky Shuffle - Left Dominant Leg / Right Dominant Leg - 15 seconds each
Sprint - Short Bursts - 1 min
Repeat 4 times

 

Circuit 2:
Weight Toss - left and right side - 15 lbs+ (use a medicine ball, slam ball or sand bag)
Suicides (use cones to set the distance)
Repeat 4 times

 

Circuit 3:
Kettle Bell Swings - 25 lbs+ - 10 reps
Lateral Through Cones (use cones to set lateral path)
Sprint - 20 yards (this should be done immediately after the lateral through cones)

Repeat 3 times

 

Circuit 4:
Power Cleans - 65 lbs+ - 10 reps
Frog Leaps - 4 reps
Uneven Push-Ups - 10 reps (use a disc to distabalize)
Latter Forward Icky Shuffle - entire Latter
15 minutes end ramp (do as many sets as possible with in 15 minutes)

 

Cool Down:
Static Stretching

  • Hamstring Stretch

  • Glute Stretch

  • Standing Forward Bend

  • Quad Stretch

  • Calf Stretch

  • Hip Flexor Stretch

  • Child's Pose

Hold each pose for 30 seconds

 

 

 

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