Amp’D UP
Warm up & Activation |
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A1. Superset
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You squat. You push. You throw. You catch. And you repeat! Grab a weighted ball and step up to a wall. Hold the ball straight out from your chest and walk towards the wall until the ball hits. That’s your position. Bring the ball into your chest. Place hands on each side of the ball towards the bottom. Now time to squat. Keep the shoulders back, chest high and feet shoulder width. Push the hips and hamstrings back as you lower to a full squat. Once there, drive through your heels and explode up. Once you’re up, push (thrust) the ball up the wall. Catch the ball, absorbing the shock, with hands bringing it directly back to the chest. Immediately squat down and repeat.
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B1. Superset 3 sets Max 1minute rest between supersets! |
Stand with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box
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C1. Superset 3 sets Max 1minute rest between supersets! |
You know all those horrible exercises you hate, well we have combined them all together to make 1 hell of an exercise! Start with a dumbbell in each hand, squat down and place the dumbbells on the floor and jump out as if you were doing a burpee, but with your legs about shoulder width. Now you will be in a push up position, so go ahead and do a push up. When you return to the top of the push up row your dumbbells up toward your side one at a time, try not to rotate around too much by keeping your core nice and tight. Now jump your legs back in and squat up, remember keep that back flat and chest up. Press the dumbbells up over head....awesome work that’s one rep!!
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D1. Superset 3 sets Max 1minute rest between supersets! |
Start in a standing position. From there you slowly squat until your thighs are parallel to the ground. Keep your hands out in front of you and try not to use them for balance. Then explode into the air and throw your hands up, before landing as quietly as possible
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E1. Superset 3 sets Max 1minute rest between supersets! |
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Stretch & Cooldown |
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