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Adult Program: Focus: Crane - legs, core and jumping Week 7: October 23 - 28


Day 1

Beginning Pukulan: 10 min

6 rounds, 30 seconds each station for max reps
Flutter Kicks
Push-ups
Sit-ups
Rest 30 Seconds

Notes: No rest between movements (only at the end of the round). Go straight to the next movement for max reps. 
 

Video Demos:

Day 1

Open 3rd Phase: 15 min

6 rounds, 30 seconds each station for max reps
Flutter Kicks
Push-ups
Sit-ups
Rest 30 Seconds

Then
2x30 sec battle rope (at the end of class)

Notes: No rest between movements (only at the end of the round). Go straight to the next movement for max reps. 


Day 2

Open 3rd Phase: 15 min

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

Notes: Start with no weight. Add a set of dumbbells in each hand and increase weight after each set if possible. Use boxes to put feet on. 3 reps on each leg.

Day 2

Beginning Pukulan: 10 min

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

Notes: Start with no weight. Add a set of dumbbells 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 3

Open 3rd Phase: 20 min

For Time: 
200 Single-unders
40 Kettlebell Swings
30 Burpees
20 Step-downs
10 Goblet Squats

Time cap: 14 min

Then
4x20 sec battle rope

Modifications: Russain KB swing (eye level) for shoulder injuries

Day 3

Beginning Pukulan: 15 min

For Time: 
150 Single-unders
40 Kettlebell Swings
30 Burpees
20 Step-downs

Time cap: 12 min

Then
4x20 sec battle rope

Modifications: Russain KB swing (eye level) for shoulder injuries

Video Demos:

 

 

 

*Another version of the step-down. This one is a little harder. To make this a little harder, try raising the leg parallel to the ground. 

*Make sure they are only tapping their toe on the ground and not fully standing on the ground when coming back up. The point of this is to isolate the 1 leg and fire up the glutes/hamstrings. If it's impossible for them to do the tap, it's okay for them to put whole foot on the ground and stand back up on the box. 

*Can be with a kettlebell or dumbbell. Kettlebell can also be held upside down.