"A champion is someone who gets up when he can't."
- Jack Dempsey
Warm-Up
Notes: Goal is to get your body and muscles warm and to get in a positive and high energy mindset for the workout!
Low Level Power
Notes: Focus on proper form and rest at least 30 seconds between exercises. Complete all sets of one exercise before moving on to next exercise.
Universal Athletic Position
Notes: Complete all sets of one exercise before moving on to next exercise. Focus on proper form for your ending snap-down position. Take a photo of your ending position and post it on the Clubhouse and we will give you feedback!
Power in Balance
Notes: Complete all sets of one exercise before moving on to next exercise. Explode on every jump and focus on maintaining balance between jumps.
EMOM "Circuit": 25s
Notes: “EMOM” stands for “every minute on the minute”. An EMOM Circuit is when you begin a prescribed number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute. Then you begin the next exercise. You repeat for the number of minutes prescribed. For example: 1st minute: 25 jumping jacks followed by rest. 2nd minute: 25 lateral lunges followed by rest. 3rd minute: 25 penguins followed by rest. 4th minute: 25 squat jumps with twist followed by rest. 5th minute: back to jumping jacks... and go for the number of minutes prescribed for your level.
Core - Plank Tabata
Notes: 20 seconds ON - 10 seconds OFF
Bye Bye Burpees
Warm Down
Notes: Spend 5-10 minutes warming down with a light jog/walk and some light stretching and reflecting on the workout so you can add important information into the Training Journal. Great job!
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