Athletic Chest focus Workout
1. warm-up
- 5 min on assault bike with high effort at the top of each min
- 1:00 15s at 80%
- 2:00 15s at 85%
- 3:00 15s at 90%
- 4:00 15s at 95%
- Dynamic stretches
- walking high knees, straight leg kicks, butt kicks, open gate, close gate, lunges
- Med ball throws: granny, chest pass, overhead, side left & right
2. Athlete Block No.1 hip power & explosiveness
- Dead Lifts off blocks with max standing long jump attempts
- 4 sets after warm up sets of 5 reps @ 80%
- 6 max effort long jumps w 30s rest between attempts
3. Strength Block (4 supper sets)
- DB backwards Incline Bench
- Start with arms straight and do one arm at a time
- Ring rows with bodyweight
4. Explosive primary with secondary support groups (3 Tri sets)
- Explosive push ups (claps) 6-10
- Unilateral upright row with external arm twist using bands
- Over head band pull aparts
5. Core work with bands @ medball
- standing Low to high twists with rope med ball band
- hanging knee raises with twist
- standing Step outs with horizontal twist using rope med ball band
- hanging knee raises , no twist
- standing Overhead overextension with rope med ball band
- prone supermans