Online Training Session #3

Third time's a charm! Let's get into session #3!

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 has you switching every 5 repetitions in an A/B set up. Do the A exercise first, B exercise next, and repeat for 5 rounds. This will help you to consistently move with little rest. Although some of the exercises are basic, the repetitions will add up in the end, and you will finish the session off by doing each exercise (there are 10 of them) 1 time through. Enjoy!

A/B CIRCUIT #1

Make basic more difficult. Just squats and push-ups here - 5 at a time. There are two ways to make this a challenge. Go quickly with lots of engagement, or slow things down and have ‘time under tension.'

A: Squats x 5
B: Push-Ups x 5

A/B CIRCUIT #2

​These two exercises are also basic, but will add up because you will do double the repetitions you did in Circuit #1, switching sides after 5 repetitions. Adding a small rotation towards the front leg on your stationary lunge will get the obliques firing. Practice your footwork, breathing, and reaching straight up.

A: Stationary Lunge w/ Slight Rotation x 5 each
B: Squat with Rotation & Reach x 5 each
​

A/B CIRCUIT #3

Balance, bracing, and breathing will get you through these two. Single leg dead rows can be one of the most difficult exercises you do (when you really maximize the work). You will do the 5 rows while you hold a single leg deadlift. Use a balancing prop (chair) and do single arm rows if you find you are losing your balance. The reptile plank is great for challenging your postural position while working hip mobility. Always remember that your plank position is more important than how much movement you get. Most people will compensate to get their leg forward more causing shoulders to round and abs to disengage. Focus!!

A: Single-Leg Dead Row x 5 each
B: Alternating Reptile Plank x 5 each

A/B CIRCUIT #4

Doing pendulum work without weight can seem downright weird. However, you can really perfect your mechanics, allowing you to create some muscle memory for when we get to hit the weights again! If you have weights available, a dumbbell would be best and a kettlebell will provide more challenge.
The side bend will take some mind/body connection for sure. We will lengthen one side and then attempt to contract the lengthened muscle to bring us back to neutral. The combination of these two exercises will test the endurance of those obliques- yes!!

A: Unilateral Pendulum with Step x 5 each
B: Side Bend x 5 each

A/B CIRCUIT #5

 Pulses = ouch. The lunge pulse is certainly a mental challenge as these start to add up. Go slow, use a slight rotation, and make some connections. Press through your foot, brace through your abdominals, and pull with your lats (the outside muscles of your back). This connection is a vital component to human movement and what a great opportunity to perfect it!
Finally, an attempt to get those arms into the mix while engaging the lower body. Again, good practice on mind/body. Pull with your front foot and press with your back foot. Then, pretend you have a band in your hand while curling, using your biceps and extending, using your triceps. You honestly do not need weights for this to become difficult.

A: Slow Lunge Pulse w/ Rotation x 5 each
B: Unilateral (staggered stance) Bicep/Tricep x 5 each

We hope you got a ton out of this session! 

Stay positive and keep up the great work!