Tuesday 06 September 2022

Workout Plan: Athletic Ascent

Purpose: To enhance sports performance by focusing on exercises that improve strength, power, and endurance in both the upper and lower body, while incorporating core exercises for stability and balance.

Warm Up:

400m run

2 rounds:

  • 3/3 hip openers
  • 2 walkouts
  • 5 yes-no squats
  • 10 seated side-to-sides
  • 5 scalp retractions
  • 10 kettlebell swings

Part A: Sports Performance Week 2, Day 2

Measure: Rounds

40min AMRAP in groups of 3 (start at different stations):

  • 10 pull-ups
  • 15 kettlebell thrusters
  • 20 burpee box jumps
  • 25 V-ups
  • Hill run with 5/10kg plate
  • 15/15 bent over one-arm kettlebell/dumbbell rows

Muscle Groups:

  • Back muscles: Pull-ups and bent-over one-arm kettlebell/dumbbell rows target the major muscles in the back, such as the latissimus dorsi, rhomboids, erector spinae, and trapezius.
  • Legs and glutes: Yes-no squats, kettlebell swings, kettlebell thrusters, and burpee box jumps focus on building and strengthening the quadriceps, hamstrings, glutes, and calves.
  • Core muscles: Seated side-to-sides and V-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
  • Shoulders: Kettlebell thrusters work the deltoids, improving shoulder stability and posture.
  • Chest: Push-ups in walkouts target the pectoral muscles, helping to build and strengthen the chest.

This workout plan aims to enhance sports performance by focusing on exercises that improve strength, power, and endurance in both the upper and lower body, while incorporating core exercises for stability and balance. The combination of compound and high-intensity exercises ensures a well-rounded workout that targets all major muscle groups and trains the body for dynamic movements found in sports. The variety of exercises also helps to improve overall coordination and balance, essential components for athletic performance.

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