Online Training Session #2

​Welcome to your 2nd training session! Let's get started!

WARM-UP!

Please make sure you hit up the Peak Performance System prior to starting today's training session.  You can find it here: www.wilcoxwellnessfitness.com/peakperformancesystem.

​TODAY'S SESSION:

Today’s session is made up of 4 challenging circuits. You will do each circuit 3 times through with minimal rest between circuits (enough rest to do a great job). Again, there is a good mix of strength and conditioning, with each circuit presenting its own challenge(s). Check the repetitions to make sure you are getting the correct amount of challenge, and you can always modify to make it more or less challenging.

CIRCUIT #1

When done correctly, this circuit is a perfect combination of strength and conditioning. On the surface, it may not seem too challenging, but if you add the strength mindset to the ‘simple’ conditioning exercises, you will be tested no matter your fitness level.

- Side to Sides (typically use a step or bosu) x 30
- Plank - Around the World x 5
- Knee Drives x 15 each

CIRCUIT #2

This circuit will be challenging on your legs and your discipline as you fatigue. Are you willing to take the appropriate rest and/or go at the appropriate pace to ensure you do a great job? The third set of burpees should test you. Remember, once you have jumped/stepped your feet forward, get your butt down and your posture on point (back flat) before you squat or jump up - super important!!

- Burpee w/ Plank Rotations x 8
- Lateral Lunge w/ Forward Reach x 5 each (slow)
- Pop Squats x 20

CIRCUIT #3

Similar to the first circuit, you’ll need your body awareness and engagement to get the most out of this circuit. Bracing, rowing, and controlling your hips (neutral) while you punch will be pivotal. Also, controlling your body from ‘bouncing’ while doing mountain climbers will prove you are engaged and keeping great posture!! Pay attention to your shoulders being over your hands and not shrugging. Mastering these two ‘body awareness’ skills will keep your spine from rounding, protecting the integrity of your shoulders.
The lunges will challenge your ability to stay braced while moving. Using ground force (press through your heel and ball of the foot) while bracing and staying long in your spine (no rounding) will lead to success. If you are doing those things and still losing your balance, either slow yourself down or stick with stationary and work on the other skills.

- Reverse to Forward Lunge x 5 each
- Punches x 25 each
- Mountain Climbers x 25 each

CIRCUIT #4

​This circuit finishes off the body (and mind) with some ‘full’ core work. By that I mean, hitting the front, back, and side of the midsection while maintaining really good posture. V-sits will be the most difficult to keep your upper back from rounding - work hard at this and you will feel an incredible difference in how your abdominals need to perform (stay rounded and your spine ends up doing the work….blah!).
With the supermans, it’s important that you do not focus on getting a huge range-of-motion, as this means you are straining your lower back. Instead, focus on lifting your upper body using the mid-back muscles. When done correctly, there is very little movement, but a very intense effort from just below your ribcage. Please do not worry about repetitions with this circuit, but focus on muscle fatigue and do what makes sense for you- the repetitions below are just a guideline.

- V-Sit Alternating Flyes x 5 each
- Supermans x 5 w/ a 5-count
- Side Plank x failure each side

Today’s training session is a great overall session to challenge your body awareness and engagement.  Choose the best pace for you to get the most out of each exercise and you will feel amazing when you are done. There is not much in the form of rotation, so doing your Peak Performance System today, especially the rotating movements, will be crucial to a well-rounded training session.

Happy training!