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Adult Program: Focus: Crane - legs, core and jumping Week 3: Sept 25 - 30


Day 1

Beginning Pukulan: 10 min

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

Notes: Start with no weight. Add a set of dumbells or kettlebells in each hand and increase weight after each set if possible. Use boxes to put feet on. 

3 reps on each leg

Video Demos:
 

Day 1

Open 3rd Phase: 15 min

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

Notes: Start with no weight. Add a set of dumbells or kettlebells in each hand and increase weight after each set if possible. Use boxes to put feet on. 

3 reps on each leg

 

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 ropemovement

Modifications: Air squats instead of goblet squats. Box push-up (no knee push-ups). Step-ups instead of box jumps

 

Day 2

Beginning Pukulan: 10 min

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

Notes: As Many Rounds As Possible

Modifications: Air squats instead of goblet squats. Box push-up (no knee push-ups). Step-ups instead of box jumps

 

 

Video Demos:

**Step-up video shows with weight, use without weight. 


Day 3

Open 3rd Phase: 20 min

3 rounds, 1 min each station
1 leg deadlift
Tuck-ups
Jumping Lunges
Battle rope
Rest 1 min between rounds

Notes: People can start at whatever station, just go in orderfrom there. Trainers choice on battle ropemovement. 
**If there are too many people for the battle rope (we can only have 1 person there at a time) then take the battle rope out of the workout and add in 2x 1 min battle rope at the end after the workout. 

Day 3

Beginning Pukulan: 15 min

3 rounds, 1 min each station
1 leg deadlift
Tuck-ups
Jumping Lunges
Battle rope
Rest 1 min between rounds

Notes: People can start at whatever station, just go in orderfrom there. Trainers choice on battle ropemovement. 
**If there are too many people for the battle rope (we can only have 1 person there at a time) then take the battle rope out of the workout and add in 2x 1 min battle rope at the end after the workout. 

Video Demos:

Straight back, neutral neck, point toe back. Small bend in the knee. Video shows him using two kettlebells, only use one. Set on the outside of foot on ground. Keep hips squared to the ground.

*Make sure knees are pointed out. Don't let knees go past toes when lunging. Have them take a bigger step to fix problem. 

*Head and shoulders off of the ground, feet hovering a few inches off ground. Chest and knees come up at the same time.