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Adult Program: Focus: Snake - core, pulling and full body Week 10: May 7 - 12


Day 1

Beginning Pukulan: 15 min

3x alternating
30 second hollow hold
30 second  superman hold

2x20
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 1

Open 3rd Phase: 15 min

3x alternating
30 second hollow hold
30 second  superman hold

2x20
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

Open 3rd Phase: 15 min

AMRAP 7 min
5 Goblet Squats
10 Push-ups
15 Box Jumps

Then:
2x 30 seconds max effort battle rope

Notes: Go through all of group and then do a second set  of 30 seconds for battle rope. Trainers choice on battle rope  movement

Modifications: Air squats instead of goblet squats. Box push-up (no knee push-ups). Step-ups instead of box jumps
**Step-up video shows with weight, use without weight. 

Day 2

Beginning Pukulan: 15 min

AMRAP 7 min
5 Goblet Squats
10 Push-ups
15 Box Jumps

Then:
2x 30 seconds max effort battle rope

Notes: Go through all of group and then do a second set  of 30 seconds for battle rope. Trainers choice on battle rope  movement

Modifications: Air squats instead of goblet squats. Box push-up (no knee push-ups). Step-ups instead of box jumps
**Step-up video shows with weight, use without weight. 


Video Demos:


Day 3

Open 3rd Phase: 20 min

5 mins Turkish Get-Up work

AMRAP 10 min
10 Air Squats
10 Kettlebell Swings
10 Burpees

Notes:  Dumbell or kettlebells can be used for turkish get-ups. Can use dummbells or kettlebells for kettlebell swing

Modifications: Step-ups instead of box jumps

Day 3

Beginning Pukulan: 15 min

5 mins Turkish Get-Up work

AMRAP 7 min
10 Air Squats
10 Kettlebell Swings
10 Burpees

Notes:  Dumbell or kettlebells can be used for turkish get-ups. Can use dummbells or kettlebells for kettlebell swing

Modifications: Step-ups instead of box jumps

Video Demos: