Workout of the Week – Ready for Battle

 

The Workout of the Week is designed to be a quick, but challenging workout for all levels of fitness and it will get progressively more difficult as the weeks pass.   Your goal should be to complete the workout at least 3 times during the week.  If you cannot complete it, do not be discouraged.  Do what you can and you will notice improvements every week.  If you have any questions or comments, you can leave them as feedback below or e-mail Colby at colby@windsorsquash.ca

 

Week #6 – Ready for Battle

The Workout: Do the 5 exercise below a total of 3 times.  Take a 60-90 second break between each exercise and a 2 minute rest between each set.

Exercises:

  1. Medecine Ball Push Up – 12 reps
  2. Split Jumps – 12 reps
  3. Axe grip Chin Ups – 10 reps or to exhaustion
  4. Side to Side Ball Slams – 10 reps
  5. Front Squat with Shoulder Press – 12 reps

Colby’s Tips:  Remember to breath! You will find more strength if you exhale during concentric part of exercise (e.g. when doing push-ups, breath out when you push up).

 

And inhale during eccentric (e.g. when doing push ups, breath in when you lower your body).

1. Medecine Ball Push Up 

 

Medecine Ball Push Up

Medecine Ball Push Up - Start

 

 

 

 

 

 

 

Medecine Ball Push Up - Finish

Do:

  • Assume a push-up position with one hand on a medicine ball. (medicine ball should cause a 90 degree angle at elbow of arm on ball)
  • Press off the ball with enough force to give you time to switch hands on the ball.
  • During witch, move your body laterally so the ball ends up on the other side of you.
  • Land in a push-up position with the other hand now on the ball.
  • Perform with fluid motion.
  • Allow your feet to shift or pivot.
Don’t:
  • Bend at the hips.
  • Slam the hands into the floor. (you should land softly)

 

2. Split Jumps 

Split Jump

Split Jump - Start

 

 
 
 
 

 

 

 

 

 

Split Jump - Finish

 

Do:

  • Assume a lunge position. Lower your body so your back knee almost touches the ground.
  • Make sure your knee angles are at or near 90 degrees at the bottom of the move.
  • Now jump up using both feet equally.
  • Land softly in the beginning position.

Don’t:

  • Land with straight legs.
  • Go fast.
  • Touch the ground with knees.
  • Lean the torso. (it should remain erect)

 

 

 

3. Axe Grip Chin Ups

 

Axe Grip Chin Up

 

Do:

  • Stand under a chin-up bar so it runs perpendicular to your shoulders.
  • Grip the bar with both hands above you (as if your swinging a axe or sledge hammer above your head). Have about a hand width deistance between them.
  • Pull your body up until your head is beside the bar on one side. Lower, raise again until your head raises to the other side. That’s 1 rep. Lower to stand, switch grip, repeat.

Don’t:

  • Swing or rotate the body.
  • Lower quickly

 

4. Side to Side Ball Slams 

 

Side to Side Ball Slams - Start

Side to Side Ball Slams – Finish

 

 

 

 

 

 

 

 

 

Do:

  • Stand with your feet shoulder width apart and medicine ball raised above your head.
  • Slam the ball into the floor beside you. Catch the ball on the bounce, swing the ball over your head, and slam it into the floor on the other side.
  • Try to keep the ball moving non-stop.
  • Use your core to do all the work.

Don’t:

  • Stop during the move.
  • Forget to breathe.

 

5.  Front Squat with Shoulder Press  

 

Front Squash with Shoulder Press - Finish

Front Squash with Shoulder Press - Start

 

 

 

 

 

 

 

 

 

Do:

  • Hold a bar with an over hand grip.
  • Raise the bar so it rests on fingers and your front shoulders.
  • Squat down by pushing your hips backwards and bending your knees.
  • Try to keep your torso erect throughout.
  • Upon returning to a standing position, press the bar above your head.
  • Return the bar back to resting on your shoulders and repeat the move.

Don’t:

  • Bend or round the back.
  • Allow knees to move forward.

 

The workout of the week is brought to you by Colby Martin.  Colby is an IFA certified personal trainer who has, for the past 10 years, been helping a wide variety of clients achieve their personal fitness goals.   Colby continues to enjoy training a wide range of clients, including high level athletes looking to maximize their potential output to individuals working to regain a fit and healthy lifestyle.  To contact Colby, please call Windsor Squash & Fitness Club or colby@windsorsquash.ca

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