Monday, March 26, 2012

Warm-Up:

3 Plane Neck Movements, Shoulder Circles

Arrow Pulls, Shinbox Swings, Accordions

Foundation Training:

The Founder

Foundation Squat

Good Morning

Back Extension

Lunge Stretch

Kettlebell Arm Bar: 1x2(1+1)x16 kg.

Crossover

Swings: 5x20(10+10)x24 kg.

Workout:

Ropes:

Do each exercise for 20 seconds with 40 seconds rest

Up-Down Waves

Side-to-Side Waves

Grapplers Hip-Toss

Alternating Waves with a Squat

Alternating Waves with a Lateral Squat

Split Legs with Up-Down Waves

Slams

In and Out Waves

Split Outside Circles

Ultimate Warrior Rope Shake to Left

Ultimate Warrior Rope Shake to Right

Forward/Backward Hops Waves

Forward/Backward Walk Waves

Alternating Side-to-Side Waves

Shuttle Waves

Alternating Waves with Reverse Lunge

Jumping Jack Waves

Split Jack Waves

Figure 8 Waves

Kneeling/Standing Waves Superset

Balance Training