Friday 02 September 2022

Workout Plan: Athletic Ignition

Purpose: To enhance sports performance by focusing on unilateral and plyometric exercises, targeting strength, power, and stability in both the upper and lower body while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 1 length pogo hops
  • 3/3 hip openers
  • 2 walkouts
  • 10 shoulder taps
  • 5/5 1-arm kettlebell swings

Part A: Unilateral and Plyometric Work

Measure: Rounds

3 x 13min stations:

A.

  • 8/8 standing 1-arm landmine shoulder press
  • 20 controlled alternating diagonal mountain climbers
  • 10 skater jumps

B.

  • 8/8 dumbbell snatches
  • 15 cal bike (sub 1min)
  • 10 weighted V-ups

C.

  • 5 jumping squats with an empty barbell on the back
  • 8/8 explosive deficit lunges
  • 20 seconds punching with dumbbells

Muscle Groups:

  • Shoulders: Standing 1-arm landmine shoulder press targets the deltoids and helps improve shoulder stability and posture.
  • Core muscles: Alternating diagonal mountain climbers, weighted V-ups, and punching with dumbbells engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Lower body: Pogo hops, 1-arm kettlebell swings, skater jumps, jumping squats, and explosive deficit lunges focus on building and strengthening the quadriceps, hamstrings, glutes, and calves.
  • Upper body: Dumbbell snatches work the shoulders, trapezius, and upper back muscles.

This workout plan aims to enhance sports performance by focusing on unilateral and plyometric exercises, targeting strength, power, and stability in both the upper and lower body while incorporating core exercises for stability and balance. The combination of unilateral and plyometric exercises ensures a well-rounded workout that targets all major muscle groups and trains the body for dynamic movements found in sports. The variety of exercises also helps to improve overall coordination and balance, essential components for athletic performance.

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