Afterburn Training - Workout A: 5-step circuit
When doing a front squat, keep your upper arms parallel with the floor. It'll help keep your torso upright, which forces your quads to work harder.
The Lying Cobra (above) will improve your postural endurance, which is a key factor in recruiting as much muscle as possible in other exercises.
How to Get It Done
Do this workout as a circuit, performing one set of each of the five exercises before resting for
two minutes. (Steps 1-5)
Do a total of 3-5 circuits.
After you've completed all your circuits, do the Lying Cobra as directed.
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| Step 1 - Front Squat/Push Press |
| Repetitions: 4-6; Tempo: 21X |
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» Hold the bar just above your shoulders, your feet shoulder-width apart. Raise your upper arms so they're parallel with the floor and let the bar roll back so it's resting on your fingers, not your palms. |
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» Without changing the position of your arms, lower your body until your thighs are at least parallel with the floor. |
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» Press the bar toward the ceiling until you're up on your toes and your arms are straightened above you. That's one rep. |
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| Step 2 - lateral swiss-ball roll |
| Repetitions: 4-6; Tempo: 232 |
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» Lie back on a Swiss ball so your upper back is in the center of the ball. Lift your hips until your body forms a straight line from your shoulders to your knees. Hold your arms straight out from your shoulders so they are perpendicular and in line with your body. |
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» Roll as far as you can to your left (shuffle your feet) without changing your arm position or letting your hips drop.
» Reverse direction and roll as far to your right as possible. That's one repetition. |
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