TIME UNDER TENSION
Equipment Needed: Workout Mat, Heavy Dumbbells
You’ll complete 3 rounds of each agility movement before moving on to the strength movements. Complete each movement for 30 seconds and be sure to count your reps! You’ll do the same exercise for 25 seconds and try to match your reps from the first set. You’ll complete the same exercise one more time for 20 seconds trying to match your reps from the set before. Put this on repeat for all 4 exercises.
Duration: 30 minutes
In-In Out-Outs (i.e. right foot over the line, left foot over the line, right foot back, left foot back)
Lateral Line Hops
Stationary Icky Shuffles
Complete each exercise 3x each. Remember: time under tension movements, slow and controlled.
RDLs (4 down, 1 up)
Half-Kneeling Shoulder Press (4 down, 1 up)
Squats (4 down, 1 up)
Bent Over Rows (4 up, 1 down)
Unweighted Sit Ups (4 down, 1 up)
You will complete 4 sets of each agility round before moving on to the next round. Once you’ve completed all 4 sets of all 4 rounds, you’ll move on to the strength portion. Part 1 of the strength workout involves tempo style movements. You’ll complete 8 reps of both exercises 4 times before moving on to part 2. Part 2 of the strength workout involves 3 different exercises with different rep ranges. You’ll perform all 3 exercises 4 times.Read More
STRENGTH, AGILITY & MORE STRENGTH
In this workout, you’ll complete 2 strength exercises, 2 times through before moving on to the agility exercises of the round. Once you’ve completed the agility exercises you’ll go back to the 2 strength exercises and go through them 2 more times. Once completed, move on to round 2. (i.e.) Compound movements performed with heavy weight. Consider using heavier dumbbells or using 2 dumbbells for 1-arm movements.Read More