CONDITIONING #17

Notes

Bar below neck and above shoulders. Feet hip width apart. Keep core engaged. Squat below parallel and keep knees pushing away from each other. Heels stay on the floor.

Notes

Stand in-front of a plyo box or stable bench. Stating with feet grounded, bend at the knees and explode to jump up onto the box. Lift toes as you jump and ensure you land with flat feet on the box. Stand fully before stepping back down.

Notes

Set up on a bench. Hold bar above you in line with your eyes, hands at shoulder width, making sure knuckles are facing the ceiling. Lower the bar downward fast but with control until it is in line with your nipples and touching the chest, elbows should remain wide. Breathe and press the bar upwards. Make sure to brace your core and keep feet grounded.

Notes

Lie on a mat holding a medicine ball on your chest. Push and throw the ball straight up making sure to keep elbows tucked into your side. Catch the ball at its highest point and control back down to your chest. Make sure to throw as powerfully as possible.