Hi guys, today was a cardio day, getting those glutes and legs moving. This month gadget is the speed leader. You see it is so unique at how many things it can do by itself, it is amazing. In one workout you be able to trainf strength, power, balance, agility, coordination, proprioception, core and joint stability foot/hand speed, hand eye
coordination, reaction time, energy systems development, mobility, and
Minimize foot contact time (do not let your feet squeak on the floor as
this is a sign of increased contact time). Remember…Start slow, work on
accuracy, and learn the drills before you speed them up
You will need: speed leader, bosu ball or soft medicine ball, timer, and a mat.
Workout Breakdown: 4 supersets performed back-to-back
Timer Set up: 2 interval 10 sec and 60 sec (1 min)
Timer Rounds: 16
1 Superset: Jump rope & Ickey Shuffle (leader)
2 Superset: Crab walk & 1 In Lateral (leader)
3 Superset: Bosu/medicine ball hip thrust plank & 2 Feet lateral hops (leader)
4 Superset: Getups & X-Over Zig Zag (leader)
Bonus Round: 3 min of abs – super crunch
Ickey Shuffle: Start by facing down ladder and to the side. Using a 1-2-3 rhythm, step into the first square with the inside foot, followed by the outside foot. Next, step to the outside of the second square with the lead foot. Now step into the second square with the trail foot. Step with the lead foot into square two. Repeat the exercise leading with the other foot.
1 In Lateral: Start by facing to the side with one foot in and one foot out. Lead with the foot that is in the ladder and step into the next square. Follow with the trail leg by placing that foot into the first square. Repeat the exercise leading with the other foot.
X-Over Zig Zag: Start by facing down ladder and to the side. Step into the first square with the outside followed by the inside foot (across the front of the body). Step to the outside of the first square with the lead foot followed by the trial foot. Step into the second square with the lead foot followed by the trail foot. Repeat the exercise leading with the other foot.