Thursday 05 May 2022

Workout Plan: Sports Performance Week 4 Thursday – Manhood

Purpose: To enhance sports performance and overall fitness by targeting strength, power, and endurance through a combination of compound movements, plyometrics, and cardiovascular exercises with a focus on agility, core stability, and explosive movements.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 4 skater jumps
  • 8 alternating lunges
  • 10 calf raises
  • 4 windmill push-ups

Part A: Manhood

Measure: Weight

In pairs:

A. E3MOM (Every 3 Minutes On the Minute) x 6:

  • 15 cal bike SPRINT (fastest partner 1st)
  • 8 drop push-ups
  • 10 over the bench jumps (tuck as you jump)
  • 20 Russian twists
  • 20 flutter kicks

B. E3MOM x 6:

  • 5 shuttle runs between cones
  • 10 burpee chin-ups (underhand grip)
  • Plank until 02:45

Muscle Groups:

  • Legs: Skater jumps, alternating lunges, calf raises, and over the bench jumps target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
  • Upper body: Drop push-ups, windmill push-ups, and burpee chin-ups focus on building and strengthening the chest, back, shoulders, biceps, and triceps.
  • Core muscles: Russian twists and flutter kicks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Cardiovascular and conditioning: The combination of E3MOM format, bike sprint, and shuttle runs provide a cardiovascular challenge, improving endurance and overall fitness.
  • Agility and explosive movements: Skater jumps, over the bench jumps, and burpee chin-ups help develop agility, power, and explosive movements essential for sports performance.

This sports performance workout plan targets various muscle groups and overall fitness, focusing on strength, power, and endurance exercises for the upper body, lower body, and core. The combination of compound movements, plyometrics, and cardiovascular exercises ensures a well-rounded workout that targets all major muscle groups, enhancing sports performance and overall fitness. The inclusion of agility and explosive movements further boosts athletic capabilities.

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