Monday 12 September 2022

Workout Plan: Athletic Dynamite

Purpose: To enhance sports performance through muscle fiber recruitment, focusing on lower body and core strength, while incorporating functional movements for improved mobility and balance.

Warm Up:

3 rounds:

• 200m run
• 3/3 hip openers
• 2 walkouts
• 5 yes/no squats
• 10 seated side-to-sides
• 5 jumping squats

Part A: Muscle Fiber Recruitment

Measure: Weight

EMOM 12 (Every Minute on the Minute for 12 minutes)

• 2 x 1+1/4 front squats
• 5 double squat jumps
• 10 Cossack squats
• 5 back leans

EMOM 12 (Every Minute on the Minute for 12 minutes)

• 8/8 dumbbell or kettlebell thrusters
• 10 alternating lunges with plate overhead
• 20 shoulder taps

EMOM 12 (Every Minute on the Minute for 12 minutes)

• 20 lateral box runners
• 15-20 cal bike

Muscle Groups:

• Lower body: Front squats, double squat jumps, Cossack squats, dumbbell or kettlebell thrusters, and alternating lunges with plate overhead target the quadriceps, hamstrings, glutes, and calves, improving lower body strength and power.
• Core muscles: Back leans, seated side-to-sides, and shoulder taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Functional movements: Walkouts, hip openers, and yes/no squats help improve overall mobility, flexibility, and balance.
• Cardiovascular: Running, lateral box runners, and biking provide a cardiovascular challenge, improving endurance and overall sports performance.

This workout plan is designed to enhance sports performance through muscle fiber recruitment, focusing on lower body and core strength while incorporating functional movements for improved mobility and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups. The variety of exercises also helps to improve overall coordination, balance, and athletic performance.