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Adult Program: Focus: Monkey - core, arms and legs Week 9: February 5 - 10


Day 1

Beginning Pukulan: 15 min

21-15-9 for time:
Bent over row
OH Walking Lunge

Then:
3x30 sec battle rope

Notes: 21 bent-over rows, 21 OH Lung, 15 of each, then 9 of each

Modifications: Walking lunge, no overhead

Video Demos:

Day 1

Open 3rd Phase: 15 min

21-15-9 for time:
Bent over row
OH Walking Lunge

Then:
3x30 sec battle rope

Notes: 21 bent-over rows, 21 OH Lung, 15 of each, then 9 of each

Modifications: Walking lunge, no overhead

 

 

Day 2

Open 3rd Phase: 15 min

3x alternating
30 second hollow hold
30 second  superman hold

3x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

Notes: With seated straddle above, partner stands in between legs facing person on ground. Holds stick parallel to ground. Partner on ground grabs stick and pushes down to use as leverage to help raise legs off of ground. 4th video shows close to what we are doing. 

Modifications

Day 2

Beginning Pukulan: 15 min

3x alternating
30 second hollow hold
30 second  superman hold

3x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

Notes: With seated straddle above, partner stands in between legs facing person on ground. Holds stick parallel to ground. Partner on ground grabs stick and pushes down to use as leverage to help raise legs off of ground. 4th video shows close to what we are doing. 

Modifications

Video Demos:


Day 3

Open 3rd Phase: 20 min

5 min to work on bent-over row

3 rounds 1 min each station
Wallball
Bent-over row
Jump Rope
1- leg deadlift
Rest 1 min

Notes: Demonstrate bent-over row with sticks, then work with dumbbells for weight

Modifications: 

Day 3

Beginning Pukulan: 15 min

5 min to work on bent-over row

3 rounds 1 min each station
Wallball
Bent-over row
Jump Rope
Rest 1 min

Notes: Demonstrate bent-over row with sticks, then work with dumbbells for weight

Modifications: Sit-up instead of suitcase

Video Demos: