Exercise #8

Phase 5:  Power

Warm-Up

Self-Myofasical Release (SMR)

  • Calves (Gastrocnemius), IT-Band, Back (Latissimus Dorsi)
  • Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec.

Dynamic Stretches

  • Tube Walking, Lunges, Medicine Ball Lift and Chop

Circuit

CORE

Medicine Ball Rotation Chest Pass

  • 2 x 8 reps.
  • Fast Tempo
  • No Rest

Single-Leg Hop with Stabilization

  • 2 x 8 reps.
  • Medium Tempo
  • 60 sec. Rest

CHEST – Superset

Incline Dumbbell Press

  • 3 x 5 reps.
  • Slow Tempo
  • No Rest

Medicine Ball Chest Pass

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest

BACK – Superset

Lat Pulldown Machine

  • 3 x 5 reps.
  • Slow Tempo
  • No Rest

Soccer Throw

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest

SHOULDERS – Superset

Standing Dumbbell Overhead Press

  • 3 x 5 reps.
  • Slow Tempo
  • No Rest

Front Medicine Ball Oblique Throw

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest

LEGS – Superset

Barbell Squat

  • 3 x 5 reps.
  • Slow Tempo
  • No Rest

Squat Jump

  • 3 x 10 reps.
  • Explosive Tempo
  • 2 min. Rest

Cool-Down

Treadmill (optional)

  • Brisk walk, gradually reduce speed
  • 5-10 min.

Self-Myofascial Release (SMR)

  • Calves (Gastrocnemius), IT-Band, Back (Latissimus Dorsi)
  • Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec.

Static Stretching

  • Calves (Gastrocnemius), Hip Flexor group, Back (Latissimus Dorsi)
  • Hold each stretch for 30 sec.

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
This entry was posted in Core Strengthening Exercises, Daily Workout and tagged , , , , , , , , . Bookmark the permalink.

One Response to Exercise #8

  1. Scott says:

    Thanks for the nice series of workouts

    Like

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