Thursday 22 September 2022

Workout Plan: Sports Performance Day 4

Purpose: To improve sports performance by focusing on upper body and core strength, incorporating functional exercises that mimic movements used in sports.

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
  • 5/5 DB shoulder press

Part A: NFL

Measure: Rounds

3 x 13min AMRAPs in pairs – 6 pairs/station:

A.

  • 8 barbell strict press
  • 8 hand release push ups
  • 16 KB Halo’s

B.

  • 10 burpee over the box jumps
  • 5 Devil press

C.

  • 8 T-bar rows
  • 16 skater jumps
  • 32 bicycle crunches

Muscle Groups:

  • Shoulders: Barbell strict press and KB Halo’s target the shoulders, building strength and stability.
  • Chest: Hand release push-ups and Devil press work the chest muscles.
  • Back: T-bar rows focus on the muscles in the back, including the latissimus dorsi, rhomboids, and trapezius.
  • Legs: Burpee over the box jumps and skater jumps engage the leg muscles, building power and explosiveness.
  • Core: Bicycle crunches and KB Halo’s target the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan focuses on improving sports performance by incorporating functional exercises that mimic movements used in sports. The exercises in Part A target upper body and core strength, building power and explosiveness in the legs with burpee over the box jumps and skater jumps. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the upper body and core.

Additional information:

AMRAP stands for “As Many Rounds As Possible”
Measure: Rounds

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