In sports we need speed, endurance and agility. All of the exercises in this workout support the ability to move quickly with precision.
Soccer, basketball, volleyball, football, trail running and rugby are just a few of the sports whose players would benefit immensely from this workout. That said, even if you are not into sports, this workout should be beneficial for you. Improved balance, cardiovascular threshold and agility are qualities that should be of interest to anyone who wants to improve their fitness and mobility. As an added bonus, the exercises in this routine burn a good deal of calories.
The writer is the owner of MP Fitness and a fitness expert
TRX SPRINTER START
SET UP
Start with a solid standing plank, lining up your knees, hips and shoulders. Brace your core and squeeze your glutes.
EXECUTION
Keep your abs braced, take one step back to get into the TRX Sprinter Start position and then bring this leg forward to the start position. This is the standard, master it before you move on and nail that plank at the top on every rep. Once you nail the basic movement, progress this exercise by driving the knee of the working leg up, or progress further and let the working leg drive into a small hop at the end range of motion. The goal is to maintain control and master your level of progression with perfect form before you layer intensity on top of it.
DONT’S
Don’t engage your core.
Don’t arch back.
Don’t move too fast.
TRX ATOMIC PUSH UPS
SET UP
Place the rings 6-12 inches off the ground.
Put your feet in the rings and get into push-up position. Hands wider than your shoulders, body weight shifted forward, shoulders above the wrist to start. Engage your core.
EXECUTION
Lower your chest to the ground and push yourself back up.
As soon as you push yourself back up, bring your knees into your chest and then back out again.
DONT’S
Don’t engage your core.
Don’t arch back.
CLEAN AND PRESS
SET UP
Feet underneath your hips, toes slightly turned out, grip the bar one thumb distance from legs, chest lifted, shoulders back, elbows and knees soft.
EXECUTION
Lift the bar up to the lower chest, keeping it as close to the body as possible.
Move your elbows fast, quickly catch the bar and bend your knees.
Press the bar over your head and brace your abs.
Catch the bar again and bend your knees.
Release the bar again, keeping it close to the body.
DONT’S
Don’t grip the bar too wide or too close.
Don’t lock the knees and elbows.
Don’t engage your back and core.
Don’t keep the bar away from the body.
FRONT SQUAT
SET UP
Start with your feet wider than your hips with your toes pointed slightly outwards at about 15-10 degrees. Try (with light weight) and find what works for you.
EXECUTION
Tighten your core and pull your shoulder blades down and back.
Sit your hips back, bend your knees and push your knees out to lower into the squat.
Keep your chest and elbows up throughout the rep.
Continue bending your hips and knees until your hamstrings are approximately parallel the ground.
Drive through your heels to stand up out of the squat as if you are pushing the ground away from you.
Squeeze your glutes to extend your hips at the top of the squat.
DONT’S
Don’t hold barbell with your arms.
Don’t collapse knees inwards.
Don’t release your core.
STABILITY BALL PLANK
SET UP
Get into plank position by supporting your body weight with your chest and forearms on the ball and your toes on the floor. Lift your chest off the ball so your upper body weight is supported by your forearms.
Keep your abdominals contracted and your back straight, eyes ahead of you.
EXECUTION
Hold this position for as long as you can.
Keep your body in a straight line from the top of your head through your feet.
DONT’S
Don’t let your butt lift or sag.
Don’t lift your head.
