Month 7 - Workout 3
Month 7 - Workout 3 Lateral Lunge Cleans to Front Loaded Lunge 1. Grab the neutral grip handles of the bag. 2. Take a large step to the side, hinging the hips back keeping the weight on the heels 3. As you drive your hips forward and bringing the feet together again, clean the bag to the chest. 4. Then lunge to the opposite side keeping the bag in the front loaded position. 5. Drive back to the middle position. 6. As you drop back to the lateral lunge, drop the bag to the start position 7. Repeat for the required reps
Kneeling Press Up Down 1. Grab the outside handles of your USB and clean the weight to the chest. 2. Slowly drop down on to one knee, then loop the other leg down so you are in a kneeling position 3. Keeping the toes in contact with the ground press the weight above the head. 4. Pull weight back to the chest, before standing back up to the start position.
Rear Step To Bent Over Row 1. Grab your USB with the neutral grip handles 2. Take a step back, keeping the legs relatively straight, hinging at the hips bending forward. 3. Row the weight up to the body, and then back down. 4. Then stand tall, hinging at the hips to drive yourself back to the start position. 5. Take a larger step back to increase the difficulty of the exercise
Alternating Around The Worlds 1. Grab the neutral grip handles 2. Keeping the elbows close as you can as you rotate the bag to behind your head. 3. Reverse the movement back to the start point, OR continue all the way round to behind you head again. 4. Think about moving your body around the USB rather than the other way around. 5. Try to ensure the bag is moving across to the upper back rather than the neck.
Exercise
Repetitions
Rest Interval
Rounds
A1. Lateral Lunge Clean to Front Loaded Lateral Lunge
8-12 Per Side
30 seconds
3-4
A2. Kneeling Press with Up Down
5-8 Per Side (2 Presses to 1 Up Down)
30 seconds
3-4
A3. Rear Step to Bent-Over Row
10-12 Per Side
30 seconds
3-4
A4. Alter Around the World
10-15 Per Side
30 seconds
3-4
Kneeling Press Up Down 1. Grab the outside handles of your USB and clean the weight to the chest. 2. Slowly drop down on to one knee, then loop the other leg down so you are in a kneeling position 3. Keeping the toes in contact with the ground press the weight above the head. 4. Pull weight back to the chest, before standing back up to the start position.
Rear Step To Bent Over Row 1. Grab your USB with the neutral grip handles 2. Take a step back, keeping the legs relatively straight, hinging at the hips bending forward. 3. Row the weight up to the body, and then back down. 4. Then stand tall, hinging at the hips to drive yourself back to the start position. 5. Take a larger step back to increase the difficulty of the exercise
Alternating Around The Worlds 1. Grab the neutral grip handles 2. Keeping the elbows close as you can as you rotate the bag to behind your head. 3. Reverse the movement back to the start point, OR continue all the way round to behind you head again. 4. Think about moving your body around the USB rather than the other way around. 5. Try to ensure the bag is moving across to the upper back rather than the neck.
Exercise
Repetitions
Rest Interval
Rounds
A1. Lateral Lunge Clean to Front Loaded Lateral Lunge
8-12 Per Side
30 seconds
3-4
A2. Kneeling Press with Up Down
5-8 Per Side (2 Presses to 1 Up Down)
30 seconds
3-4
A3. Rear Step to Bent-Over Row
10-12 Per Side
30 seconds
3-4
A4. Alter Around the World
10-15 Per Side
30 seconds
3-4
