4.30 Wednesday | Home
Today we challenge our speed and explosiveness.
Warm Up
BODYWEIGHT CARDIO
3 minutes
Cardio of your choosing. Get warm
INCHWORM
30 seconds
Hold plank an extra count before returning to standing
circle arm swing
30 seconds
SEATED VERTICAL JUMP
30 seconds
Superset 1 — 3X
Note- Perform exercises back to back with 30 seconds of rest between rounds.
EQUIPMENT
DUMBBELL
EXERCISES
15 reps DB SWINGS
8-10 reps SINGLE ARM HANG SNATCH each arm
30 seconds Rest
KB SWINGS
15 reps
I’ll work around a 35-40lb DBs
Explosive thrust with your hips to raise the weight
SINGLE ARM HANG SNATCH
8-10 reps Left
8-10 reps Right
Heavy, I’ll use a 30lb DB
Use the dip to help high pull the weight up and punch it to the ceiling
Superset 2 — 3X
Note- Perform exercises back to back.Rest 30 seconds after each round.
EQUIPMENT
DUMBBELLS
BENCH/BOX
EXERCISES
12 reps DB SUMO CLEAN
12 reps POWER STEP UPS each leg
30 seconds Rest
DB SUMO CLEAN
12 reps Moderate
Quick reps, Feet wider than shoulder width.
POWER STEP UPS
12 reps
Modify by stepping up or option to perform on the floor
Superset 3 — 3X
Note- Perform exercises for 30 seconds with 15 seconds of rest between each movement. Rest 30 seconds between rounds.
EQUIPMENT
DUMBELLS
BENCH *optional
EXERCISES
30 seconds CLOSE GRIP CHEST PRESS DB
15 seconds Rest
30 seconds SINGLE DUMBBELL THRUSTER Left Arm
15 seconds Rest
30 seconds SINGLE DUMBBELL THRUSTER Right Arm
30 seconds Rest. Repeat 3 rounds
CLOSE GRIP CHEST PRESS
30 seconds
Moderate load
Quick reps. Can be performed lying on a mat
SINGLE DB THRUSTER
30 seconds each arm
Use a load that is challenging
Set 4 — 4X
Note- Perform one exercise with 60 seconds rest between rounds..
EQUIPMENT
LONG LOOP BAND
EXERCISES
30 seconds MAX effort LONG BAND HIGH KNEES
60 seconds Rest
LONG BAND HIGH KNEES
30 seconds MAX effort
Option to use a bike if you’d prefer to modify
Cooldown
SIDE BODY
30 seconds
CAT COW
30 seconds
THREAD THE NEEDLE
60 seconds Alt. arms
SCORPION STRETCH
60 seconds Alt sides