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Posts tagged Second Time
Gauntlet Workout C
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CLICK HERE FOR A FREE WORKOUT! www.turbulencetraining.com This is the TT Gauntlet Workout C. This is the 5, 10, 15 program. There are 6 exercises in this workout. What you are going to do is go through 5 circuits of this program. The first time through, you are going to do 5 repetitions per exercise, the second time through will be 10 repetitions and the third time will be 15 repetitions. Next, you’ll go back to 10 repetitions and then finally, 5 repetitions. This is called a ladder pyramid style. The first exercise is a kettlebell snatch. You will start out doing 5 reps per side the first time through. In week 1, I recommend you only go through 5, 10 & 15 or even just 5 & 10. Always give yourself a nice easy workout in the first week of any program because you don’t want to be too sore. Swing the kettlebell back, drive up and punch. Switch hands and do 5 on the other side. Once you are done with those, move right into 5 vertical jumps. Hands are either in a prisoner hold, down at your sides or straight up. Next, move into T-pushups (5 on each side) alternating sides. You always want to do a warmup before you start, but the 5 reps is a good warmup in itself. We’re going to hit the upper body some more with regular chin-ups with an underhand grip. If you are in the 15 rep round and you can’t do them straight, you might just do them in chunks until you are at 15. Next move into prisoner forward lunges. Putyour hands up behind your head, step forward and drive back up. You …
Sports Specific Dynamic Warmup
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Youre about to discover a simple dynamic flexibility warm up or as I like to call it, athletic movement training that will help you run faster, jump higher, and dramatically increase your power. Specifically, I am going to teach you how to warm up prior to bodyweight training, sport’s practice, or even an important game. Below I will outline drills that will allow you to increase mobility in your hips, increase the flexibility and range of motion of your hamstrings, lower body and upper body. To start out, we will focus on what I call, a movement circuit. So, begin with a light jog forward for 20 yards and then pedal backwards. Next, do a sideways jog to get the groins warmed up. Start by taking small steps the first time through and then increasing the length of step the second time through. To continue with the movement circuit do high knees. For proper form, be sure to match the opposite arm with the opposite leg. The goal here is to get in as many steps within the distance set out. You can walk back from there. Follow the high knees with a round of butt-kicks. For this movement you will bring your heels up to your butt. Again, the goal here is to get as many butt-kicks as you can within the distance set out. Walk back. The next drill is similar to the high knees, but when you bring your knee up, this time you will also try to point your toes upward. Walk back. After completing that drill, you will now do …
