Thursday 08 September 2022
Workout Plan: Athletic Agility
Purpose: To enhance sports performance by focusing on agility, power, and endurance, targeting the upper body, lower body, and core muscles.
Warm Up:
3 rounds:
- 7 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 2 walkouts
- 10 shoulder taps
- 5 straight leg sit-ups
- 10 toe taps
Part A: Sports Performance Week 2 Day 4
Measure: Rounds
3 x 13min AMRAPs (As Many Rounds As Possible)
A.
- 10/10 1-arm dumbbell chest press
- 5 chin-ups
- 20 alternating bench walk-ups
B.
- 8/8 kettlebell hang clean and jerk
- 10 drop push-ups
- 10 cal bike sprint
C.
- 15 cal row
- 10 burpee tuck jumps
Muscle Groups:
- Chest: 1-arm dumbbell chest press and drop push-ups engage the pectoral muscles, building and strengthening the chest.
- Back and Biceps: Chin-ups target the latissimus dorsi, rhomboids, and biceps muscles, helping to build and strengthen the back and upper arms.
- Shoulders: Kettlebell hang clean and jerk works the deltoids and helps improve shoulder stability and posture.
- Triceps: Drop push-ups engage the triceps, building and strengthening the muscles on the back of the upper arm.
- Core muscles: Alternating bench walk-ups, straight leg sit-ups, and toe taps engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Lower body: Burpee tuck jumps target the quadriceps, hamstrings, glutes, and calves, improving lower body strength and power.
This workout plan is designed to enhance sports performance by focusing on agility, power, and endurance, targeting the upper body, lower body, and core muscles. 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.