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Adult Program: Focus: Snake - core, pulling and full body Week 8: April 23 - 28


Day 1

Beginning Pukulan: 15 min

AMRAP 12 min
10 KB Deadlifts
10 Step-downs
10 KB Swings

Notes:

Modifications: 

Video Demos:

Day 1

Open 3rd Phase: 15 min

AMRAP 12 min
10 KB Deadlifts
10 Step-downs
10 KB Swings

Notes:

Modifications: Air Squats sub wallball, bent over row sub dips, step-ups sub jumps

 


Day 2

Open 3rd Phase: 15 min

6-6-6-6-6
Bulgarian Split Squats

Notes: Use boxes to put feet on. Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible. Rest 60-90 sec in between sets. 3 reps on each leg. 

Modifications

Day 2

Beginning Pukulan: 15 min

6-6-6-6-6
Bulgarian Split Squats

Notes: Use boxes to put feet on. Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible. Rest 60-90 sec in between sets. 3 reps on each leg. 

Modifications

Video Demos:

 

Day 3

Open 3rd Phase: 20 min

AMRAP 15 min
Roving Plank
20 Sit-ups
10 Overhead Walking Lunges
30 Seconds Hollow Hold

Notes: For roving plank, pick a section for people to do this in. Have them go down and back the short length of the room (East to West).OH walking lunges use dumbbells or wallballs. Make sure their arms are locked out at the top

Modifications: Walking lunge with weight at chest. 

Day 3

Beginning Pukulan: 15 min

AMRAP 12 min
Roving Plank
20 Sit-ups
10 Overhead Walking Lunges
30 Seconds Hollow Hold

Notes: For roving plank, pick a section for people to do this in. Have them go down and back the short length of the room (East to West).OH walking lunges use dumbbells or wallballs. Make sure their arms are locked out at the top

Modifications: Walking lunge with weight at chest. 

Video Demos: