<Back

Adult Program: Focus: Snake - core, pulling and full body Week 6: April 9 - 14


Day 1

Beginning Pukulan: 15 min

For Time:
30 Russian twists
20 Goblet Squats
10 Burpees
20 Goblet Squats
30 Russian twists

Notes: Use same weight for Russian twists and goblet squats

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

For Time:
30 Russian twists
20 Goblet Squats
10 Burpees
20 Goblet Squats
30 Russian twists

Notes: Use same weight for Russian twists and goblet squats

Modifications: 

 


Day 2

Open 3rd Phase: 15 min

4x 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

Beginning Pukulan: 15 min

4x 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 3

Open 3rd Phase: 20 min

Seated 1 arm Zots Press
5-5-5-5-5

AMRAP 7 min
5 Burpees
10 Lunges

Notes: Give 10 minutes for the Zots. Rest 60-90 seconds between sets

Modifications: 

Day 3

Beginning Pukulan: 15 min

Seated 1 arm Zots Press
5-5-5-5-5

AMRAP 4 min
5 Burpees
6 Lunges

Notes: Give 10 minutes for the Zots. Rest 60-90 seconds between sets

Modifications: 

Video Demos: