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Adult Program: Focus: Crane - legs, core and jumping Week 4: October 2 - 7


Day 1

Beginning Pukulan: 10 min

Tabata
Russian Twists
Squats
KB Swings

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.

Notes: Russian twists can be straight or bent legs. Can use medball, kettlebell, or dumbell. KB Swings with kettlebell or dumbells

Video Demos:
 

*Legs do not have to be straight. I recommend bending them and hovering the feet off of 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.

Day 1

Open 3rd Phase: 15 min

Tabata
Russian Twists
Squats
KB Swings
Flutter Kicks

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.

Notes: Russian twists can be straight or bent legs. Can use medball, kettlebell, or dumbell. KB Swings with kettlebell or dumbells

 

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


Day 2

Open 3rd Phase: 15 min

5 Rounds For Time:
10 Sumo Deadlift High Pull
10 step-downs
20 Mountain Climbers

Time Cap: 12 min

 

Day 2

Beginning Pukulan: 10 min

3 Rounds For Time:
10 Sumo Deadlift High Pull
10 step-downs
20 Mountain Climbers

Time Cap: 8 min

Video Demos:


Day 3

Open 3rd Phase: 20 min

5 min Turkish Get-up Work

3 rounds, 1 min each station max effort reps: 
1-leg Deadlift
Box Jumps
Sit-ups
Battle Rope- Waves
1 min rest in between rounds

Notes: People can start at whatever station, just go in order from there. 
**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 30 sec battle rope at the end after the workout and sub battle rope for jump squats.

Day 3

Beginning Pukulan: 15 min

5 min Turkish Get-up Work

3 rounds, 1 min each station max effort reps: 
1-leg Deadlift
Box Jumps
Sit-ups
1 min rest in between rounds

Notes: People can start at whatever station, just go in order from there.

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.

*Stand up with 1 leg full extension before other foot touches the box.