Athletic Movements
Olympic lifts anyone? Here is a workout i absolutely love. When i was in college i had the opportunity to work with then US olympic strength coach (figure skating). I because his lab rat and he analyzed my muscles, movement etc. I loved it! Below is one of my workouts he designed for me.
STABILITY TRAINING
“Cable Machine 1-arm/1-leg Pull
-Use any cable machine
-1-foot down and pull w/opposite arm”
“DB Box Step-ups
-Use 12” or 16” box”
“DB Walking Lunge
-Don’t use back to come up, focus on legs”
CORE TRAINING
“Stability Ball Push-up position Knee Tuck
-Hands on the side of the ball
-Bring your leg to your stomach”
“Stability Ball Push-up
-Hands on the side of the ball”
“Ball Crunch With Med-ball
-Regular crunch on the ball
-Med-ball back of your head”
POWER TRAINING (my favorite part!)
“DB 1-arm Hang Snatch
-Start from knee height”
“DB 1/arm/1-leg Snatch
-Start from floor by 1-leg standing position
-Hold DB w/ opposite side”
“Box Jump
-Use Plyometric Box 18” & 20””
STRENGTH TRAINING
“DB Chest Press on Ball
-Lying on ball (your upper back, neck, & head)”
Barbell Bench Press
“1-leg Press
-I prefer using “Hammer Strength Machine””
“Barbell Squat
-Regular Squat”
“Lat Pull-down (Don’t Use Knee Support)
-Any Lat Pull-down Machine”
“DB Arm Curls & Shoulder Press
-Mix Arm Curl & Shoulder Press all together”
“Standing DB Over-head Press
-Keep your Elbow facing forward”
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