Monday 19 September 2022

Workout Plan: Sports Performance Week 4 Day 1

Purpose: To improve sports performance by increasing strength, power, and agility through a combination of upper body and lower body exercises, with an emphasis on explosive movements and core stability.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 2 walk outs
• 6 windmill push ups
• 10 Shoulder taps
• 5 incline bench

Part A: Sports Performance Day 1 Week 4

Measure: Rounds

3 x 13min AMRAPs

A.

• 4 tempo bench 3-2-1
• 10 Spider-Man push ups
• 16 side KB swings

B.

• 4 high bix jumps
• 5/5 single leg KB cleans and press
• 20 KB slides

C.

• 8 behind the neck push press
• 12 cal machine
• 16 DB snatches

Muscle Groups:

• Upper body: The tempo bench, Spider-Man push-ups, side KB swings, behind the neck push press, and DB snatches target the chest, triceps, shoulders, and back muscles.
• Lower body: The high box jumps, single leg KB cleans and press, and KB slides target the glutes, hamstrings, quads, and calf muscles.
• Core: The windmill push-ups and shoulder taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan is designed to improve sports performance by increasing strength, power, and agility through a combination of upper body and lower body exercises, with an emphasis on explosive movements and core stability. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper and lower body, while also improving core strength and stability.