Power
uap-pre-season-2
For the power circuit, exercises should be done as quickly as possible while maintaining good form. Keep your mental focus during this workout and get at it!
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A1. Single Arm DB High Pull
- It's all in the hips.
- DB should follow a straight line trajectory upwards
- Switch arms at the 15 second mark
A2. DB High Pull to Press
- Catch the weight at the shoulder in a semisupinated position
- Push the weight up as you stand up from a quarter squat position
A3. Squat to Press
- Find a rhythm and move quickly
- Aim for parallel in the squats
- The press should move continuously with momentum coming from the squat
Alternate between following this circuit up with either:
Day 1. Backward Lunges
- Step back with one leg. Do not let your knee touch the ground
- Explosively step forward again using primarily the front leg
- Keep the back foot off the ground when you stand up again if possible
- Do all reps on one leg first and then the other
Day 2. Russian Step Ups
- find a rhythm, be explosive, drive the knee up!
- Use the foot on the bench to initiate and drive the movement. Don't "bounce" off the foot landing on the ground.