Tuesday 13 September 2022
Workout Plan: Athletic Dynamo
Purpose: To enhance sports performance with a focus on explosive upper body strength, functional movements, and core stability for improved agility and balance.
Warm Up:
3 rounds:
- 7 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 2 walkouts
- 6 windmill push-ups
- 10 shoulder taps
- 5 incline bench press (with light weight)
Part A: Explosive Challenge
Measure: Rounds
3 x 13min AMRAPs in pairs – 6 pairs/station:
A.
- 6 explosive incline bench press
- 8 box push-ups
- 16 kettlebell halos
B.
- 5 ceiling touches
- 5/5 single leg barbell deadlifts
- 20 kettlebell slides
C.
- 8 push press
- 12 devil press
- 14 weighted sit-ups
Muscle Groups:
- Chest: Explosive incline bench press and box push-ups target the pectoral muscles, focusing on building and strengthening the chest.
- Shoulders: Kettlebell halos, push press, and devil press engage the deltoids and help improve shoulder stability and mobility.
- Core muscles: Ceiling touches, single leg barbell deadlifts, kettlebell slides, and weighted sit-ups engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Legs: Single leg barbell deadlifts work the hamstrings, glutes, and quadriceps, improving lower body strength and balance.
- Arms: Box push-ups, push press, and devil press engage both the biceps and triceps, helping to build and strengthen the muscles of the upper arm.
This workout plan aims to enhance sports performance with a focus on explosive upper body strength, functional movements, and core stability for improved agility and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups involved in athletic performance.