Monday 29 August 2022

Workout Plan: Athletic Edge

Purpose: To enhance sports performance by focusing on functional exercises that improve power, agility, speed, and coordination while incorporating elements of strength and endurance.

Warm Up:

3 rounds:

• 10 shoulder taps
• 10 supine leg overs
• 3/3 hip openers
• 5/5 one-arm kettlebell swings
• 10 bunny hops

Part A: Speed and Power

Measure: Time (Speed)

E5MOM x 8 (Every 5 minutes on the minute for 8 rounds):

A.

• 10 landmine truck drivers
• 12 bench jumps
• 6/6 single-leg one-arm kettlebell cleans
• 10 cal row
• 12 jumping squats with a dumbbell

Muscle Groups:

• Shoulders: Shoulder taps and landmine truck drivers work the deltoids and help improve shoulder stability and posture.
• Core muscles: Supine leg overs, landmine truck drivers, and single-leg one-arm kettlebell cleans engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
• Legs: Hip openers, bunny hops, bench jumps, single-leg one-arm kettlebell cleans, rowing, and jumping squats with a dumbbell engage the quadriceps, hamstrings, glutes, and calves for power and stability.
• Biceps and Triceps: One-arm kettlebell swings challenge the biceps and triceps, helping to build and strengthen the muscles on the upper arm.

This workout plan aims to enhance sports performance by focusing on functional exercises that improve power, agility, speed, and coordination while incorporating elements of strength and endurance. The E5MOM structure pushes athletes to complete each round as quickly as possible, emphasizing speed and intensity. The variety of exercises targets multiple muscle groups and trains the body for dynamic movements found in sports.