<Back

Adult Program: Focus: Crane - legs, core and jumping Week 1: Sept 11 - 16


Day 1

Beginning Pukulan: 10 min

AMRAP in 6 minutes
5 Squats
10 Box jumps
15 Sit-ups

Notes: As many rounds as possible (AMRAP)

Modifications: Step-ups instead of box jumps

Video Demos:

*Weight in heels. Hip crease below parallel. Knees out. Chest up. 

Day 1

Open 3rd Phase: 15 min

AMRAP in 10 minutes
5 Squats
10 Box jumps
15 Sit-ups

Notes: As many rounds as possible (AMRAP)

Modifications: Step-ups instead of box jumps

 

*Make sure at the top that people have full extension before jumping or stepping down.

*Make sure step-up foot is at full extension before other foot is put on the box.


Day 2

Open 3rd Phase: 15 min

5 Rounds for Time:
30 flutter kicks
45 sec plank
10 single-leg jump-overs

10 min time cap

Notes: Plank on forearms or hands- dealers choice

Modifications: Two leg jump-overs instead of 1
Tuck hold instead of plank hold

Jump-overs Description (no video): stick or line on ground, hop over with 1 leg.
Switch legs halfway through

Day 2

Beginning Pukulan: 10 min

5 Rounds for Time:
20 flutter kicks
30 sec plank
10 single-leg jump-overs

8 min time cap

Notes: Plank on forearms or hands- dealers choice

Modifications: Two leg jump-overs instead of 1
Tuck hold instead of plank hold

Jump-overs Description (no video): stick or line on ground, hop over with 1 leg.
Switch legs halfway through

Video Demos:

*Head and shoulders off the ground. Legs stay straight. Kicks should be close to the ground but feet should not touch the ground when kicking. 

*Tuck hold to be used if people have a shoulder or foot injury and can't do plank. To make it more difficult, extend legs or extend legs and arms over head. 


Day 3 (Saturday)

Open 3rd Phase: 20 min

Tabata
Lunge
Kettlebell Swings
Tuck-ups
Jump Rope Single-unders

Notes: Tabata is 8 rounds for each movement. 1 rounds is 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes. May have them rest 30 extra seconds when switching movements. 

Modifications: Sit-ups instead of tuck-ups. Can use dummbells or kettlebells for kettlebell swing

Day 3 (Saturday)

Beginning Pukulan: 15 min

Tabata
Lunge
Kettlebell Swings
Tuck-ups

Notes: Tabata is 8 rounds for each movement. 1 rounds is 20 seconds of work, 10 seconds of rest. Do all 8 rounds of 1 movement before you move to next movement. Each round is 4 minutes. May have them rest 30 extra seconds when switching movements. 

Modifications: Sit-ups instead of tuck-ups. Can use dummbells or kettlebells for kettlebell swing

Video Demos:

*Can walk in place or actually walk around. Trainers choice

 

*Keep head and shoulders off the ground and feet hovering a few inches off the ground.

*Make sure people aren't squatting in the bottom of the swing. It's kinda like the position of hiking a football at the bottom. Chest is up. Use hips power to get weight up. The top position can end at the top or go to eye level.