All movement originates from your core. This superset will help increase your ability to move quickly and explosively. Whether your an athlete trying to increase performance, or a parent trying to keep up with the little ones, you need to have explosive power/in your core.
This is the most advanced phase of physical training you will do. It may be a good idea to hold off on this routine for 2-3 months until you have mastered the previous workout routines. That being said, do not skip this routine altogether. It is crucial that you add this level of training when you are ready to advance.
You will perform this exercise in a superset fashion—two exercises performed back-to-back with minimal rest in between. Your first exercise of the pair will consist of a strength exercise, whereas your second exercise will consist of a plyometric/reactive exercise. Both exercises should be performed as quickly as possible.
This weeks superset exercises are reverse crunches to stability ball, medicine ball pullover throws. This superset works best with a partner, but will also work if you have a medicine ball rebounder, or a wall (to throw the medicine ball against).
How to perform:
Perform a reverse crunch by sitting on the floor by pulling your legs into your chest, then extending them back out without touching the floor.
Repeat for the required number of repetitions.
Then, immediately grab a medicine ball and sit on a stability ball.
Raise the ball over your head as you lay back, then explosively throw the ball to your partner or a wall etc.
Catch the ball and then repeat for the required number of repetitions.
See video below for more details.
Sets, Reps, Tempo and Rest:
Perform 3-6 Supersets.
For the reverse crunches, per12-15 repetitions, and for the stability ball medicine ball pullover throws perform 6-8 repetitions with a weight that is 35-50% of your 1 rep max.
The tempo of your reps should be fast/explosive.
Rest between supersets should last between 3-5 minutes.
Below is a quick tutorial of how to perform the superset.
If you’re looking for exercises to target a specific body part, ask me and I will post it for you in an upcoming video.
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Reverse crunches to stability ball, medicine ball pullover throws
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