4.2.08 HOUR OF POWER

Done on the TRX, 5 reps per exercise.

 

10 min. Warmup

Dynamic stretching

 

CORE FOCUS

Postural squat

Low Back

Atomic pushup

Offset atomic oblique crunch

 

Body saw

Oblique body saw

Supine pullthrough

Single-leg prone plank (x2)

Side plank tap

Side plank leg raise

 

Pullup

Abducted Chest press x 2 (each leg)

Low row

Bicep clutch

 

LOWER BODY FOCUS

Roll-up squat jump

Sprinter’s start

One-legged squat

Suspended single leg extension

Ham curl

Hip curl

One-legged hip curl

 

KB snatch

KB clean

 

Side lunge

Rotating crossover lunge

Suspended transverse plane lunge

Suspended frontal plane lunge

 

. . . .

Swimmer pull

Deltoid fly sequence

Offset delt

Preacher tricep

Tricep kickback