- Joined
- Jul 31, 2011
- Messages
- 14,828
- Reaction score
- 10,728
Rest day today but I did some really fun stuff yesterday. Kinda hard to write because the exercises don't really have common names, but I'll be adding them in my workout for sure. I'm still figuring out how I want to mold it, but I'm getting somewhere. Also did my warmup a little bit different which I'll also change.
Warmup:
- Dynamic warmup with gradual builup incl. walking and regular A skips.
- A few activation exercises of the glutes, serratus and anatomy slings.
- Weight shifting and hip turning
Workout (mostly rotational power and stability exercises):
- One legged pressups
- Sidelunge to one legged pressups
- Lunge, 45 degree and sidelunge with rotiation (broom)
- Landmine rotations
- Practicing rotation sequencing with hip fireing first, then shoulders turning over
Power/explosiveness:
- CMJ 3 sets of 6 reps
- Max effort lead and rear hook (both stances) on the bag for 8 reps
- Lateral jumping, sticking landing
Turkish getups:
- 5x5kg plate
- 5x5kg plate
- 5x12,5kg dumbbell
Cooldown/stretching
Warmup:
- Dynamic warmup with gradual builup incl. walking and regular A skips.
- A few activation exercises of the glutes, serratus and anatomy slings.
- Weight shifting and hip turning
Workout (mostly rotational power and stability exercises):
- One legged pressups
- Sidelunge to one legged pressups
- Lunge, 45 degree and sidelunge with rotiation (broom)
- Landmine rotations
- Practicing rotation sequencing with hip fireing first, then shoulders turning over
Power/explosiveness:
- CMJ 3 sets of 6 reps
- Max effort lead and rear hook (both stances) on the bag for 8 reps
- Lateral jumping, sticking landing
Turkish getups:
- 5x5kg plate
- 5x5kg plate
- 5x12,5kg dumbbell
Cooldown/stretching