Monday 05 September 2022

Workout Plan: Performance Elevator

Purpose: To boost sports performance by focusing on exercises that target strength, power, and stability in both the upper and lower body, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 7 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walkouts
  • 6 windmill push-ups
  • 10 shoulder taps
  • 5 incline bench presses

Part A: Sports Performance Day 1, Week 3

Measure: Rounds

3 x 13min AMRAPs:

A.

  • 4 tempo incline bench presses (3-2-1)
  • 8 Spider-Man push-ups
  • 16 side kettlebell swings

B.

  • 4 side step broad jumps
  • 5/5 single-leg kettlebell cleans
  • 20 kettlebell slides

C.

  • 8 behind-the-neck push presses
  • 12 cal row
  • 16 dumbbell snatches

Muscle Groups:

  • Chest: Tempo incline bench presses and Spider-Man push-ups target the pectoral muscles, helping to build and strengthen the chest.
  • Shoulders: Windmill push-ups, behind-the-neck push presses, and dumbbell snatches work the deltoids, improving shoulder stability and posture.
  • Core muscles: Side kettlebell swings and kettlebell slides engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Lower body: Side step broad jumps, single-leg kettlebell cleans, and rowing focus on building and strengthening the quadriceps, hamstrings, glutes, and calves.

This workout plan aims to boost sports performance by focusing on exercises that target strength, power, and stability in both the upper and lower body, while incorporating core exercises for stability and balance. The combination of compound and isolation 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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