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Instructor Led

Wednesday, May 18th

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WEDNESDAY: Instructor Led

Instructor Led:

Isometric hold at bottom of push ups and top of chin ups, bottom of squat, heels all the way pulled in on leg curls. Then as instructor counts number, students immediately do a rep, then hold again of the exercise (max 10 reps for each set) 3x through each exercise. Alternate push up set with chin up, then after those 3 sets are done alternate sets of squats and curls for 3 sets of 10 each. IF YOU CANNOT do anymore reps as instructor calls numbers, just hold at hard point until all are done with set.

Stability Level

Hold top of push ups with upper arms parallel to ground then do halfsey or knee push ups

Hold 90 degree chin up with upper arms parallel to ground then do 60 degree chin ups

Hold 90 degree squat with light resistance then do squats keeping weight

Hold Jungle Gym supine mountain then do Jungle Gym leg curls with hips slightly lifted

Strength Level

Hold top of push up with upper arms parallel to ground then do knee or regular plyo push ups

Hold regular chin up with upper arms parallel to ground then do jump chins or regular chin ups

Hold 90 degree squat with medium resistance then to control jumps keeping weight

Hold Jungle Gym supine bridge position then do Jungle Gym leg curls

Power Level

Hold top of Push Up with upper arms parallel to ground then do plyo push ups

Hold regular chin up with upper arms parallel to ground then do regular chins or kips

Hold 90 degree squat with medium to heavy resistance then do control jumps keeping weight or no resistance vertical jumps

Hold resisted Jungle Gym supine bridge then do Jungle Gym legs curls keeping resistance
Last Updated on Sunday, 15 May 2011 13:22
 
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