Hello Wright Trainees,
The Workout of the Week is a blend of strength and work capacity. This routine is a great combination exercises to hit each muscle group in the body. It is a great workout to maintain strength and push your anaerobic threshold.
The first strength effort has Front to Back Lunges, High Knees, and Alligator Push-Ups followed by a Pigeon stretch between the rounds. This block has a great combination of lower and upper body strength with a quick aerobic hit to keep the heart rate up. The Front to Back Lunges are a great way to work all the muscles in the legs and the Alligator Push Ups work as a buffer between rounds to help keep the legs relatively fresh for each round.
The next strength effort has Lateral Swings, Front Hippity Hops, and Broad Jumps. The Lateral Swings are on of my favorite exercises to build your anti-rotational core strength, however correct form is crucial with this movement! Following the swings we move into more plyometric with the Hippity Hops and Broad Jumps. The Hippity Hops help build anaerobic endurance allowing the body to produce consistent power. The Broad Jumps should be for maximal effort, try to cover as much ground with each jump.
Next is the work capacity. Coaches at Wright Training have their version of some Sandbag torture and this is mine (personal I think it is the best version). It is an 8 Round Tabata involving Sandbag Cleans, Lateral Hops, Plank Walk-Ups, and Squat Jumps. Again, this hits the entire body. Try to tally your total repetition from each exercise so you have a pace to follow.
We finish things off with 3 Rounds of Flutter Kicks, George, and a Single Leg Supine Plank. The Flutter Kicks and George are a good combo for the abs. The Flutters Kicks have a speed element then it slows down with the George forcing the body to control the entire movement.
Cheers,
Max
W/U
Mobility Complex
6 Rounds
5 ea x F2B Lunge
20 x High Knees
6 x Alligator Push Up
Pigeon
6 Rounds
10 x Lateral Swings
20 x Hippity Hops
6 x Broad Jumps
8 Round Tabata
SB Cleans
SB Hops
SB Plank Walk Up
SB Squat Jumps
3 Rounds
20 x Flutter Kick
10 ea x George
20 sec SL Supine Plank
