By Neal Prokop, Sport Performance Specialist
Hey Everyone!
We hope that you are doing well, staying healthy, and enjoying time with your family during this unbelievable time around the world. Exercise is a great way to boost energy levels, keep a positive attitude about things, and blow of some steam from being stuck in your house for long periods of time.
Every Wednesday, Sport Manitoba Performance posts a weekly challenge to help get you through the COVID-19 pandemic. This week’s challenge . . .
POWER PLAY!
Equipment Needed: Body weight, a backpack with books inside for added weight, a duffle bag with towels or bed sheets stuffed in it to add weight for medicine ball type exercises. If you have a medicine ball, great, use that.
Guidelines:
* This challenge will involve movements that add a power component to each exercise so movements will be done quicker and will be more explosive in nature. It is not about fatigue, it is about performing each repetition with power.
*Follow the movements in the videos, but some are done at a slower speed in the videos so follow the tempos listed beside each exercise. As a reminder, tempo is the speed of the contraction. Example, X-X-X means, explosive on the lowering phase, no pause, explosive on the lifting phase.
Good Luck!
A1 Quick Drop Split Squat Jump (X-X-X) – 5X6/side
A2 Explosive Push Ups (X-X-X) – 5X6
A3 MB Split Stance Diagonal Chop (X-0-X) 5X6/side
A4 MB/Duffle Bag Slams (X-X-X) 5X6/side
A5 Rest 60s
Move directly from A1 to A2 to A3 to A4 without rest. Only rest at the completion of A4 and rest for 60 seconds. Complete 5 sets of this exercise block.
B1 Loaded Squat Jumps (Backpack held at chest level with arms) (X-X-X) – 5X8
B2 Supine MB Explosive Chest Pass (duffle bag with towels inside) (X-X-X) – 5X8
B3 Repeat Reactive Vertical Jumps (X-X-X) – 5X8
B4 MB V-Sit Russian Twists (use backpack with books inside) (1-0-1) – 5X8/side
B5 Rest 60s
As in the A block, move from one exercise to the next and then rest for 60 seconds once B4 is complete. Perform 5 sets of this exercise block.
C1 Single Leg Squat Hold to Quick Split Squat to Reactive Skaters Bound (X-X-X) – 5X5/side
C2 Rotational MB Slam (X-X-X) (Duffle bag with towels inside) – 5X5/side
C3 Broad Jump (X-X-X) – 5X5
C4 ½ Kneeling Diagonal Lift (2-0-X) (backpack) – 5X8/side
As in the B block, move from one exercise to the next and then rest for 60 seconds once B4 is complete. Perform 5 sets of this exercise block.
You can view a full playlist of the workout, or scroll further down to see videos for each of the individual exercises!
Individual Exercises
A1 Quick Drop Split Squat Jump (X-X-X) – 5X6/side
A2 Explosive Push Ups (X-X-X) – 5X6
A3 MB Split Stance Diagonal Chop (X-0-X) – 5X6/side
A4 MB/Duffle Bag Slams (X-X-X) – 5X6
A5 Rest 60 seconds
Move directly from A1 to A2 to A3 to A4 without rest. Only rest at the completion of A4 and rest for 60 seconds. Complete 5 sets of this exercise block.
B1 Loaded Squat Jumps (Backpack held at chest level with arms) (X-X-X) – 5X8
B2 Supine MB Explosive Chest Pass (duffle bag with towels inside) (X-X-X) – 5X8
B3 Repeat Reactive Vertical Jumps (X-X-X) – 5X8
B4 MB V-Sit Russian Twists(use backpack with books inside) (1-0-1) – 5X8/side
B5 Rest 60 seconds
As in the A block, move from one exercise to the next and then rest for 60 seconds once B4 is complete. Perform 5 sets of this exercise block.
C1 Single Leg Squat Hold to Quick Split Squat to Reactive Skaters Bound (X-X-X) – 5X5/side
C2 Rotational MB Slam (X-X-X) (Duffle bag with towels inside) – 5X5/side
C3 Broad Jump (X-X-X) – 5X5
C4 ½ Kneeling Diagonal Lift (2-0-X) (backpack) – 5X8/side
As in the B block, move from one exercise to the next and then rest for 60 seconds once B4 is complete. Perform 5 sets of this exercise block.
Good Luck! Remember to email us at performance@sportmanitoba.ca to let us know how you did. Stay healthy, and happy training!
