Power Phase 1 - Lift 1
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Strength:
Set Up:
Use a box or stair that is 12-16" high.
Place a foam pad or folded towel in front of the box to cushion your knee when it taps the ground.
Lift a dumbbell into a goblet position, then place your rear foot on top of the box.
Action:
Squat down on your front leg until your knee gently taps the foam pad.
Perform all reps on one leg before switching legs.
Coaching tips:
- Your front foot will be approximately 24" from the box. You will have to try a few different foot positions until you find your sweet spot. You should have most of your weight on your front leg and the rear leg is only used to assist balance.
- Depending on the height of your box/step you can place the top of your foot on the box or your toes.
Use a box or stair that is 12-16" high.
Place a foam pad or folded towel in front of the box to cushion your knee when it taps the ground.
Lift a dumbbell into a goblet position, then place your rear foot on top of the box.
Action:
Squat down on your front leg until your knee gently taps the foam pad.
Perform all reps on one leg before switching legs.
Coaching tips:
- Your front foot will be approximately 24" from the box. You will have to try a few different foot positions until you find your sweet spot. You should have most of your weight on your front leg and the rear leg is only used to assist balance.
- Depending on the height of your box/step you can place the top of your foot on the box or your toes.
Suspended Push Ups
Set Up:
- Hang a suspension training from the ceiling or a door using the door attachment.
- Hold onto the handles and position your self based on how difficult you want to make the exercise
- the further your body is from the anchor point the easier it is.
- It is harder with your body directly under the anchor point
- If using the door attachment, it is easier with shortened straps and harder with lengthened.
Action:
- Lower your body until your hands are next to your chest.
- Press your self up until your arms are extended.
Tips:
- To limit the strap rubbing your elbows raw, do not let the straps rest against your forearms. Shift your hands up towards your head slightly stop them from making contact with your forearms
search items: upper body pull, biceps, rhomboids, back
Set Up:
- Hang a suspension training from the ceiling or a door using the door attachment.
- Hold onto the handles and position your self based on how difficult you want to make the exercise
- the further your body is from the anchor point the easier it is.
- It is harder with your body directly under the anchor point
- If using the door attachment, it is easier with shortened straps and harder with lengthened.
Action:
- Lower your body until your hands are next to your chest.
- Press your self up until your arms are extended.
Tips:
- To limit the strap rubbing your elbows raw, do not let the straps rest against your forearms. Shift your hands up towards your head slightly stop them from making contact with your forearms
search items: upper body pull, biceps, rhomboids, back
Start on either side in a side plank.
Use either your hand or forearm as your base of support and your feet should be staggered with your top leg in front
Rotate your body as a cylinder until you're facing down.
Pause briefly, then rotate into a side plank of the side you did not start on.
Repeat for prescribed reps or time.
Use either your hand or forearm as your base of support and your feet should be staggered with your top leg in front
Rotate your body as a cylinder until you're facing down.
Pause briefly, then rotate into a side plank of the side you did not start on.
Repeat for prescribed reps or time.
Set Up:
Hold a DB or KB in a goblet position in front of your chest
Action:
Squat down at a controlled speed, Keeping your head and chest up.
Explode out of the bottom of the squat and jump as high as possible.
Softly absorb the landing and continue jump squats for prescribed reps
Tips:
Choose a weight that you can jump at least a few inches off the ground. You want to move FAST. Don't go so heavy your movement is slow.
search items: lower body, quads, glutes, power,
Hold a DB or KB in a goblet position in front of your chest
Action:
Squat down at a controlled speed, Keeping your head and chest up.
Explode out of the bottom of the squat and jump as high as possible.
Softly absorb the landing and continue jump squats for prescribed reps
Tips:
Choose a weight that you can jump at least a few inches off the ground. You want to move FAST. Don't go so heavy your movement is slow.
search items: lower body, quads, glutes, power,
Set Up:
Stand with feet approximately shoulder width apart.
Press a DB or KB over head and stand tall.
Action
While looking up at the DB, hinge at the hips, and rotate your torso towards the side holding the DB.
Tip:
Think of sinking into the hip on the same side as the DB.
Stand with feet approximately shoulder width apart.
Press a DB or KB over head and stand tall.
Action
While looking up at the DB, hinge at the hips, and rotate your torso towards the side holding the DB.
Tip:
Think of sinking into the hip on the same side as the DB.
Set up face down, with arms extended and hands shoulder width.
Lower until your chest almost touches the ground.
Explosively push up so your hands jump off the ground.
If unable to jump hands off of the floor, set up with your hands on a plyo box or stair case (as seen in second half of video)
search item: upper body, press, pecs, triceps, plyometric
Lower until your chest almost touches the ground.
Explosively push up so your hands jump off the ground.
If unable to jump hands off of the floor, set up with your hands on a plyo box or stair case (as seen in second half of video)
search item: upper body, press, pecs, triceps, plyometric