By Neal Prokop, Sport Performance Specialist

Every Wednesday, Sport Manitoba Performance posts a weekly challenge to help get you through the COVID-19 pandemic.  This week’s challenge . . .

TEMPO TROUBLE!

 

Equipment Needed: Your body

Directions: Perform the strength exercises as a 3-exercise circuit (A1 to A3) for 3 rounds. Move on to B and perform 1 set then move onto the B’s. Rest as needed. This is not a timed challenge.

A1. Slow Rear Foot Elevated Split Squats 3X5/leg (10s lower/10s lift)
A2. Push Ups 3X5 (5s lower/5s lift)
A3. RKC Plank Hold 3X5 (10s hold/5s rest)
B. Lower Body Circuit 1X
C1. Squat Hold/Body Weight Squats 3X3 rounds (10s hold at bottom/10 reps)
C2. Prone Swimmer Hover 3X5 (5s in each direction)
C3. Hollow Hold 3X5 (Hold 10s/rest 5s)
D. Lower Body Circuit 1X
E1. Plank with Arm Raise 3X8/side (hold at top for 3s)
E2. Alternating Side Plank Hold 3X8/side (hold for 3s)
E3. Alternating Glute Bridge March 3X8/side (hold for 3s)
F. Lower Body Circuit 1X

Here’s a video playlist of the challenge. Scroll lower to see each individual exercise

A1. Slow Rear Foot Elevated Split Squats 3X5/leg (10s lower/10s lift)

A2. Push Ups 3X5 (5s lower/5s lift)

A3. RKC Plank Hold 3X5 (10s hold/5s rest)

B. Lower Body Circuit 1X

C1. Squat Hold/Body Weight Squats 3X3 rounds (10s hold at bottom/10 reps)

C2. Prone Swimmer Hover 3X5 (5s in each direction)

C3. Hollow Hold 3X5 (Hold 10s/rest 5s)

D. Lower Body Circuit 1X

E1. Plank with Arm Raise 3X8/side (hold at top for 3s)

E2. Alternating Side Plank Hold 3X8/side (hold for 3s)

E3. Alternating Glute Bridge March 3X8/side (hold for 3s)

F. Lower Body Circuit 1X

 Stay healthy, and happy training!