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Speed Stack C
Speed Stack C
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: walking Lunge
A1: walking Lunge
Reps: 10/side
Tempo: 1-0-0
Notes: Keep a slight forward shin angle so your front knee is over your toe.
REST 10s
A2: Lateral PUsh up walk w/ push up
A2: Lateral PUsh up walk w/ push up
Reps: 5 per side
Tempo: 1-0-0
Notes: Step laterally with opposite arm/leg. Perform a push up every step (10 push ups total).
REST 10s
A3: Bear crawl box
A3: Bear crawl box
Reps: 10 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: Side plank hip tap
A4: Side plank hip tap
Reps: 10 per side
Tempo: 1-0-0
Notes: Keep a straight line from your heels to the top of your head.
REST 10s
A5: 1-leg Towel Leg Curl
A5: 1-leg Towel Leg Curl
Reps: 10 per side
Tempo: 1-0-0
Notes: Drive you opposite hip/knee so they're bent at 90 degrees.
REST 10s
A6: Push Up t-Rotation
A6: Push Up t-Rotation
Reps: 5 per side
Tempo: 1-0-0
Notes: Keep your elbows at a 45 degree angle off your body.
REST 10s
A7: Lying Alt Arm Arc
A7: Lying Alt Arm Arc
Reps: 10/side
Tempo: 1-0-0
Notes: Reach long with your arms throughout the movement
REST 10s
A8: Alt Leg lower w/ arms overhead
A8: Alt Leg lower w/ arms overhead
Reps: 10 per side
Tempo: 1-0-0
Notes: Tuck your pelvis so your low back pushes into the ground. Reach long with your hands and heels.
REST 3 mins
COMPLETE 2 SETS OF BLOCK A
BEFORE MOVING ON TO CONDITIONING
CONDITIONING
C1: Squat hold into Lateral Bound
C1: Squat hold into Lateral Bound
Reps: 3
Tempo: Hold for 5s and then complete 3 jumps
REST 2 mins
C2: Continuous Alt split Squat jump
C2: Continuous Alt split Squat jump
Reps: 8s
Tempo: Continue split squat jumps for 8s; rest for 52 between reps.
REST 2 mins
COMPLETE 2 SETS OF CONDITIONING
BEFORE MOVING ON TO COOL DOWN
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