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Moving and Static Strength

Exciting stuff for Saturday…

We had a great conditioning session on Friday

NOW, it’s time to practice some full range of motion and static STRENGTH!

Here’s the breakdown of events.

30 seconds normal range of motion / 30 seconds static hold / 30 seconds rest.

Move to the next exercise and repeat the sequence.

Complete 4 rounds of this circuit.

  1. Squat or split squat
  2. Pull-up (row as an option)
  3. Superman’s, banded hinges or swimmers
  4. Overhead press or push up
  5. Abdominal choice

Here’s a finisher:

Choose  from 1 of these cardio options

  • rower
  • bike
  • ski
  • run
  • steps
  • burpees
  • Jumping jacks
  • Jump rope
  • agility ladder
  • Sled push or pull

30 seconds easy/ 30 seconds sprint  x 10 rounds


Don’t forget to sign up for ROW for HOPE on May 15!

It’s at Goodsports USA in Wall.

ALL proceeds are donated to JAG Fund for brain cancer research in memory of Kathy Milkowski.

Here’s the link to register.

Here’s a something for home…

TR at HOME Strength Couplets “On-the-Minute”

  • You will START each exercise each Minute and REST or Active Recovery until the next Minute Starts!
  • Each Couplet is 10 total Sets (5 Rounds of Each).  Be prepared to work hard and smart!  Let’s GOOO…

Couplet #1

  •  20 Swings, Broad Jumps or 10-15 Supermans
  • 10-15 Push-Ups

Couplet #2

  • 10 Goblet Squats or 5/5 Pistols or Split Squats
  • 10-15 Ring Rows or 5-10 Pull Ups

Couplet #3

  • 100 Jump Rope or 50 Jumping Jacks
  • 1/1 Turkish Get-Ups,  5 Walkouts or 15-20 Ab Choice 

Here’s a Strength Couplet Workout Video for Friday: