This week’s workout of the week focuses on total body complex training. For Base Fitness my goal was to program a workout that targeted total body strength and conditioning.
The warm up is total body, with emphasis on addressing ankle and hip mobility. The wall squats aim to increase ankle dorsiflexion which is bound to decrease with wearing ski boots daily.
The stretching that will be performed during this workout will be Active Isolated Stretching (AIS -The Mattes Method). In this particular type of stretching the stretch is held for 1-2 seconds utilizing muscle inhibition by contracting the antagonist muscle. AIS can be performed during the workout without compromising the neurological effect of the muscle.
For this workout weight will stay relatively do-able, superset with an explosive exercise utilizing the same muscles starting with total body then breaking down into a lower body effort and an upper body effort with a secondary emphasis on core work. Then, to finish up the workout we have 5 rounds of core work covering spinal flexion, extension, rotation, and isometric work for a well rounded finale.
Warm Up: 2 Rounds
50 x Jump Rope
10 x wall squats
10 x In Step Lunge w/ twist
10 x Alternating Leg Kicks
10x PVC Shoulder Pass through
6 ROUNDS:
4 x Thruster
4x Burpees
Pigeon Variation Stretch
6 ROUNDS
6ea x SB Lunges
2x sled push (LIGHT)
Hip Flexor Stretch
6 Rounds:
6x Kb Alternating Floor Press
2x SB Rope Pull
Chest Stretch
Core: 4 ROUNDS TABATA
Sit ups
Supine Plank
Bicycles
Supermans
Happy Training!
