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Adult Program: Focus: Crane - legs, core and jumping Week 5: October 9 - 14


Day 1

Beginning Pukulan: 10 min

AMRAP in 7 minutes
20 single-leg jump-overs
15 Sit-ups
10 Kettlebell Swings

Notes: Jump-overs: stick or line on ground, hop over with 1 leg. Switch legs halfway through

Modifications: Two-leg jumps instead of 1. Russian KB swings (eye level) instead of full range (if they have shoulder issues)

Video Demos:
 

Day 1

Open 3rd Phase: 15 min

AMRAP in 10 minutes
20 single-leg jump-overs
15 Sit-ups
10 Kettlebell Swings

Notes: Jump-overs: stick or line on ground, hop over with 1 leg. Switch legs halfway through

Modifications: Two-leg jumps instead of 1. Russian KB swings (eye level) instead of full range (if they have shoulder issues)


 

*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 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 

2 min plank (can break up in sets)

 

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 

Video Demos:

**with seated straddle above, 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. 4th video shows close to what we are doing. 


Day 3

Open 3rd Phase: 20 min

5 min 1-leg deadlift work

5 Rounds
10 1-leg deadlifts
20 OH walking lunge
30 Single-unders

Time cap: 13 mins

Notes: Walking lunge can be with a single dumbbell or two depending on how well they can hold It up. 

Day 3

Beginning Pukulan: 15 min

5 min 1-leg deadlift work

3 Rounds
10 1-leg deadlifts
20 OH walking lunge
30 Single-unders

Time cap: 10 mins

Notes: Walking lunge can be with a single dumbbell or two depending on how well they can hold It up. 

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.

*try to get them to not have a double-jump in between rope coming around. A lot of people start out with the double jump and we want to get them to do it like the video.