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DVD #4: Strength for Sport |
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Purpose:
If you want to be great in sport, you must be strong. The purpose of this workout is to provide you with a great overall body strength workout in 30-60 minutes. This should be performed 3 times per week.
Necessary Fitness Tools for this Workout:
Xercuffs, Med Ball, Swiss Ball
This program should take approximately 30-60 minutes total
Directions for Workout:
General Warm-up 5 minutes (skipping rope, jogging, etc.)
Dyanmic Warm-up 10 minutes
Superset the following stations until all sets and reps are completed within a station. Than proceed to the next station and exercises. For example, you will do one set of the exercise in the left column and proceed to the exercise in the right column. Go back to the exercise in the left column and repeat back and forth for the desired number of sets. If there is no superset, just complete the desired number of sets & repetitions.
1. Walking Lunge with Rotation (Med Ball) 3 x 20
Swiss Ball D.B. Bench Press (3 hand positions) 3 x 15 (1 set each hand position)
2. Side-Squats (with X-ercuffs)-----Swiss Ball 1 arm Row (3 hand positions)
3 x 15 each way 3 x 10 (1 set each hand position)
3. 1 Legged Straight Legged Deadlift------ Pushup & 1 arm row with D.B.
2 x 10 each leg 2 x 10
4. Leg Matrix (10 squats, 10 speed squats, 10 squat jumps, 20 lunges)
1 set
5. Sport Cord Standing Tricep Pressdowns---Sport Cord Lateral Shoulder Raises
2 x 10 underhand & 2 x 10 overhand 2 x 15
6. Sport Cord Speed Bicep Curls
2 x 30 seconds (fast!!!!)
STRETCH –Minimal 10 minutes
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