Last week I talked about my philosophy as a coach and how to program for maximum results. Today I wanted to share an example. (Demo videos shown below)
The Warm Up includes dynamic movements, activation, and mobility work. (Shown on the left of the white board below)
The Strength portion of the workout includes 2 supersets.
A) includes a bilateral knee hinge, horizontal pull, and core stabilization.
B) includes a unilateral knee hinge, horizontal push, and core stabilization + grip strength. (Shown on the left of the white board below)
The Conditioning portion of the workout includes interval style quick, but controlled movements to get the heart rate up, increase cardiovascular capacity, and build on the strength phase. This will result in burning more calories after the workout is over. (Shown on the left of the white board below)
Give it a try.