Todays Reps: 8 (5 ON BENCH PRESS, DEADLIFT, AND MED BALL LIFT.)
Rest between sets: 0-20 seconds
Rounds per cycle: 4
Complete 4 rounds of each cycle with minimal rest in between each set of the cycle. Take a 1 minute rest between each cycle. After you have finished all three cycles your workout is complete.
= Static Contraction
hEX bAR+25LB (OR hEAVIER) BUMPER PLATES
Dumbbells (20-35 lbs)
mED BALL 30-55LBS
Target: BACK, GLUTES, ABS, LEGS
Execution: stART WITH AT LEAST BAR AND LARGE 25 LB BUMPER PLATES. IT IS ENCOURAGED TO USE AS MUCH AS POSSIBLE WHILE STILL MAINTAINING PROPER FORM. PLACE FEET SLIGHTLY WIDER THAN SHOULDER WIDTH WITH FEET POINTING RELATIVELY FORWARD. wHILE MAINTAINING THORACIC EXTENSION, GRASP THE BAR AND PUSH THE FLOOR AWAY FROM YOUR BODY. IMAGINE ARMS ARE CHAINS, KEEP HEAD LEVEL, AND DRAW HIPS TO THE BAR AS QUICKLY AS POSSIBLE. kEEP UPPER BACK AND SCAPULA TIGHT THROUGHOUT THE MOVEMENT! PERFORM AT A RELATIVELY HEAVY WEIGHT FOR NO MORE THAN 5 REPS IN A SET.
Execution: GRASP ONE STRAND OF THE BAND WITH A PALMS UP GRIP. start SLIGHTLY ABOVE EYE LINE WITH HANDS WIDER THAN SHOULDER WIDTH. PULL BAND APART BY ENGAGING SHOULDER BLADE MUSCLES AND TRYING TO DRAW THEM TOGETHER. CONTRACT UNTIL BAND IS STRETCHED TIGHTLY ACROSS CHEST AREA.
Execution: ADJUST MACHINE SO PADS FIT RIGHT OVER QUADRACEPS MUSCLES. GRASP BAR GENEROUSLY WIDER THAN SHOULDER WIDTH WITH PALMS DOWN (PRONATED) GRIP. LEAN BACK SLIGHTLY. BRING BAR DOWN TO COLLAR BONE AREA BY CONTRACTING AT THE MUSCLES RIGHT UNDER THE ARMPIT AREA. FLEX AND HOLD FOR 1 SECOND BEFORE RETURNING TO TOP. FEEL THE STRETCH THROUGHOUT THE MOVEMENT ESPECIALLY IN THE TOP POSITION.
Target: CHEST, SHOULDERS, TRICEPS
Execution: PLANT FEET, AND KEEP PLANTED THROUGHOUT THE MOVEMENT. PLANT BUTT AND UPPER BACK (sCAPULA) AREA FIRMLY ON BENCH. TRY TO SQUEEZE BENCH BETWEEN YOUR SHOULDER BLADES. CREATE A "BRIDGE" WITH YOUR LOW BACK BY arching it AS much AS POSSIBLE WHILE KEEPING BUTT AD UPpER BACK ON BENCH. CHOOSE a GRIP SLIGHTLY WIDER THAN shoulder WIDTH. CLOSE HANDS AROUND BAR. WHILE KEEPING ELBOWS TIGHT and scapula retracted, lower the bar until it touches the lower chest area. ram the bar back up to the top by driving your legs into the floor and your body into the bench. do not allow your "bridge to collapse or your butt to come up. repeat for no more than 5 reps at a challenging weight
team sled push pull
Target: full body dynamic
Execution:requires a teammate! attach the rope to the back of the sled. load at least 2 45 plates onto the sled. skater one will push the sled to the other side of the runway, then will move on to bench press. skater two will await skater one to vacate the runway. while standing with the rope positioned under the legs, skater 2 will begin to pull the sled back into the starting position primarily using the arms in an over under gripping fashion.
Med ball lift
Target: mid and low back, shoulders, legs
Execution: grasp a heavy med ball with the hands dug firmly between the floor and the ball. keep your arms extended as if they are chains, push the floor away from your body. draw the med ball on to the top of your legs and into your body. adjust your grip to a "hug" right across the ball. lift up with shoulders and extend low back until the ball reaches the shelf of the 48'' platform. repeat for 5 reps.
dbell overhead press
Target: shoulders and triceps
Execution: grasp dumbbells overhand and right below chin level, press dumbbells overhead and bring together but without touching completely. flex and squeeze at top. slowly return to starting position.
Target: middle back, lats
Execution: brace on flat bench with one arm planted for support. grasp dumbbell in one hand and execute by drawing dumbbell up and back toward hip area. flex and squeeze middle back while in contracted position. return to starting position by extending arm all the way just before dumbbell touches the floor.
complete 3 rounds of a core circuit:
A core circut consists of 4 ab exercises, executed for one minute on each exercise; for a total of 4 exercises, with no rest in between each exercise. you may rest for 30 seconds in between each round.
core is the centerpiece of skater strength so don't skimp!
(Tip: start with a lower ab exercise, then choose a mid ab exercise, then move to obliques.)