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Speed Stack B
Speed Stack B
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: heels elevated prisoner squat
A1: heels elevated prisoner squat
Reps: 8
Tempo: 1-0-0
Notes: Keep your hips knees and feet in line with each other
REST 10s
A2: Push UP
A2: Push UP
Reps: 8
Tempo: 1-0-0
Notes: Keep your inside should and hip against the wall.
REST 10s
A3: Bear crawl Box
A3: Bear crawl Box
Reps: 8 per side
Tempo: 1-0-0
Notes: Push your hands in to the ground to slight round your upper back. Take small steps with your opposite arm/leg.
REST 10s
A4: towel body saw
A4: towel body saw
Reps: 8
Tempo: 1-0-0
Notes: Tuck your pelvis like you're trying to tuck a tail between your legs.
REST 10s
A5: Towel Leg Curl
A5: Towel Leg Curl
Reps: 8
Tempo: 1-0-0
Notes: Keep a straight line from your knees to the top of your head.
REST 10s
A6: Towel inverted row
A6: Towel inverted row
Reps: 8
Tempo: 1-0-0
Notes: Keep a straight line from your knees to the top of your head.
REST 10s
A7: Lying Arm Arc
A7: Lying Arm Arc
Reps: 8
Tempo: 1-0-0
Notes: Reach long with your arms throughout the movement
REST 10s
A8: Double leg lower w/ arms overhead
A8: Double leg lower w/ arms overhead
Reps: 8
Tempo: 1-0-0
Notes: Tuck your pelvis so your low back pushes into the ground. Reach long with your hands and heels.
REST 2 mins
COMPLETE 2 SETS OF BLOCK A
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
Conditioning 1: Squat hold into squat jumps
Conditioning 1: Squat hold into squat jumps
Reps: 3
Tempo: Hold for 10s and then complete 3 jumps; rest 52 secs between reps.
REST 2 mins
Conditioning 2: 50 yd shuttle run
Conditioning 2: 50 yd shuttle run
Reps: 8
Tempo: Change direction at 25 yards. Complete each rep in 8s or less; rest 52s between reps.
REST 2 mins
COMPLETE 2 SETS OF CONDITIONING
BEFORE MOVING ON TO COOL DOWN
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