Workout of the Week with Coach Jen: June 6, 2016
This workout is a great summer workout to focus on single leg strength/stability and core strength. For warm up I wanted to focus on stimulating the muscles we are targeting throughout the workout, find mobility through the joints and encouraging range of motion before we are loading the body with weights through dynamic stretches, band work, and mobility drills.
The first effort is focused on single leg strength and stability with barbell step ups. Using the barbell requires more core stability to keep the torso vertical and more erect. It’s easier with a backpack to get more into that “hunched” over position and as hiking season is in full swing I wanted to add a little challenge to an exercise we do often with weight, but I wanted to slow it down, increase the difficulty and awareness of the drill. Followed by a box jump, agility drill to utilize those same muscles, in an explosive manner.
The second effort is upper body focused, continuing with the single extremity theme we have the KB floor press which again requires core strength, this time much more emphasis on oblique’s and single arm stability from the wrist to the shoulder. With every push, we must have a pull so the first option to keep things in the same plane are sandbag pulls with a rope – again requiring a more erect, strong torso and stable squat position to pull with power. Other option is to challenge overhead movements with a rope climb or climbing on the rock wall.
Then we tie into a 15 min full body AMRAP. This is to get a little cardio while targeting full body movements at a maintained pace for 15 minutes. This includes hip extension with kettlebell swings, evening out with OH ball slams, goblet squats, Sandbag burpees (no push up), and alligator push-ups.
Taking up the end with “Jane Fonda’s”. This is our durability work, to increase hip strength with special emphasis on gluteus medius and cooling down with a little stretch session!
Come join me Mondays & Wednesdays at 4:15-5:15 pm with my #fitmom crew or Wednesday’s to start your day at 7:00am!!
Warm Up: 10-15 – perform all exercises up and back 2x
Forward lunge into instep with twist
Alt. soldier kicks
Inch worm across room
Up & Over’s (hip opener)
Shoulder Dislocates with PVC pipe x 10
Banded squats x 40
6 x Barbell step ups
4 x box jump into square drill (jump up, step down to the right and go right into lateral shuffle, back pedal, lateral shuffle, short sprint, pause and jump)
5 ea x KB floor press
2 lengths x SandBag pull, rope climb, OR 2 laps on climbing wall
15 min AMRAP:
10 x KB swings
10 x Goblet Squats
6 x alligator push ups
4 x Sandbag burpees – no push-up
10 x ball slams
2 Rounds: Jane Fonda