Trying to do more strength work these days as per instructions from my coach. This stuff is HARD.
Workout Description:3 sets of EACH super set.
REVERSE LUNGE & CHAIR DIP
Notes: Super Set (back to back)
12-15 reverse lunges (each leg)
12-15 chair dips (squeeze your abs and glutes, but let your arms do they work)
RESISTANCE SPRINTS & Y-SQUATS
Notes: Using bands or weights, stand in athletic position, swing arms back and forth as though you are sprinting, keep feet planted. 12-15 reps
Squats: Standing with arms up and extended in "Y". Feet slightly shoulder-width apart, sit back as low as you can, engage core and squeeze glutes. 12-15 reps
PLANK W/ALTERNATE LEG LIFT & RESISTANCE ROWS
Notes: In plank alternate legs, holding each in air for 2 seconds, do 5-8 on each side
Use bands or weights for resistance rows. 12-15 reps
PUSH-UPS & PLANK OBLIQUE CRUNCH
Notes: Standard push-up, come until chest hits the floor, pause and push up. 12-15 reps
Come into plank position, alternating legs, bring knee up to shoulder, PAUSE (engaging obliques), release alternate lets 12-14 each side.