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Adult Program: Focus: Crane - legs, core and jumping Week 2: Sept 18 - 23


Day 1

Beginning Pukulan: 10 min

3 rounds, 1 min each station for max effort reps: 
KB Deadlifts
Wallball
Lunge
Rest 1 min in between rounds

Then: 1 round 30 sec max effort battle rope

Notes: Alternating waves for battle rope

Modifications: Wallball sub: air squat

Video Demos:
 

Day 1

Open 3rd Phase: 15 min

3 rounds, 1 min each station for max effort reps: 
KB Deadlifts
Wallball
Mountain Climbers
Lunge
Rest 1 min in between rounds

Then: 2 rounds 30 sec max effort battle rope.

Notes: Alternating waves for battle rope. 

Modifications: Wallball sub: air squat

 


Day 2

Open 3rd Phase: 15 min

3x alternating
20 second hollow hold
20 secondsuperman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle 

Then: 2 min plank (can break up in sets)

Notes: Clam shells/Leg raises MGA says everyone knows these moves. I'm not familiar with these movements.

 

Day 2

Beginning Pukulan: 10 min

3x alternating
20 second hollow hold
20 secondsuperman hold

2x20
Clam Shells
Leg Raises, each side

2x20
Bridges
Partner leg raises
Partner seated straddle

Notes: Clam shells/Leg raises MGA says everyone knows these moves. I'm not familiar with these movements.

Video Demos:

*Partner pushes straight legs towards the ground. Person on ground resists a little and legs don't hit the ground but hover a few inches above. 

*With partner seated straddle, 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. This video shows close to what we are doing but without a partner.


Day 3

Open 3rd Phase: 20 min

5 mins Turkish Get-Up work

AMRAP 10 min
10 Air Squats
10 Kettlebell Swings
10 Burpee box jumps

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

Modifications: Burpee 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 Burpee box jumps

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

Modifications: Burpee step-ups instead of box jumps

Video Demos:

*Lie on ground. Whatever arm has weight up, that same leg is bent. Prop yourself on your forearm, then hand, lift legs and swing front straight leg back into a lunge then stand. Same on the way down. Step into a lunge, palm on ground, swing back leg forward, hips down, down on forearm, down on shoulder. Switch arms. 

*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.

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

 

 

*Burpee- lay on ground and get back up. Most important is that your chest touches the ground. Full extension at the top of the box jump or step-up