ROD 021411
ROD
Monday, 14Feb11
This ROD is always requested by many members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine.
Bodyweight/Flex/Mobility Training
45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest
- Low Jumping Jacks
- Plank Climbers (alternating lead arm)
- Single-arm overhead deep squat (right)
- Single-arm overhead deep squat (left)
- Close grip Burpee into sumo stance jump
- Diamond leg sit-ups
- Push-ups
- Plank (straight arm) to diagonal knee tucks to elbows
1 minute rest & then:
2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:
- Dynamic Squats x 2 sets
- Mountain Climbers x 2 sets
- Evil Jumps x 2 sets
- Burpees x 1 set
- Sumo Squat Jumps x 1 set
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Athlete ROW
Warm-up
- Medball chops
- MB Squat & push
- MB Push-ups (both hands on ball)
- MB Lunge series (foward-side-rear)
- 30 sec Single leg Thrusts R/L
- Prone Hip Lifts (Dbl then Single leg)
- Quadraped fire hydrants/foward circles (10 reps)
- 30 rep Wide Outs
- Bounding
- Wheel barrels pushup hops
ROD
This ROD is most effective when done nonstop & together.
- 80 Mountain Climbers.
- 25 Jump Squats w/bodybar
- 10 Push Ups
- 25 Sit-ups
- 15 Burpees
- 15 Ball Slams
- High Knees for 1 minute
- 30 Kettlebell swings…. Repeat sequence as needed
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