Body Strength & Rotation Training Plan
Enhance muscular endurance & strength with a total body push-pull-rotate routine. Choose exercises from various categories, alternate moves, and reap the benefits of combining strength training movements. Discover the advantages of push-pull training and get workout split suggestions for strength training 3x, 4x, and 5x a week.
Download Presentation
Please find below an Image/Link to download the presentation.
The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author. If you encounter any issues during the download, it is possible that the publisher has removed the file from their server.
You are allowed to download the files provided on this website for personal or commercial use, subject to the condition that they are used lawfully. All files are the property of their respective owners.
The content on the website is provided AS IS for your information and personal use only. It may not be sold, licensed, or shared on other websites without obtaining consent from the author.
E N D
Presentation Transcript
TOTAL BODY PUSH PULL ROTATE TRAINING ESSENTIAL QUESTION: LEQ: CAN I APPLY MY KNOWLEDGE OF THE MAJOR MUSCLE GROUPS TO IMPROVE MUSCULAR ENDURANCE AND STRENGTH?
DIRECTIONS Choose and circle 1 exercise from each strength training category. Alternate between the two moves in each block of work. Complete 8-12 reps of move one and rest for 15-20 seconds before performing move two. Repeat exercise one and two for 4 total rounds.
TOAL BODY STRENGTH: Choose 1 exercise from each push/pull block, alternate moves for 4 rounds. BLOCK 1 PUSH & PULL PULL & PUSH BLOCK 2 SQUAT BICEPS CURL SWING CLEAN SHOULDER PRESS BACK LUNGE HAMMER CURL DB SWING TRICEPS EXTENSION CURTSEY LUNGE CROSS BODY CURL SNATCH PUSH PRESS PUSH & PUSH PULL & PULL BLOCK 3 PUSH & PUSH PULL & PULL SIDE LUNGE LATERAL RAISE GLUTE BRIDGE DB PULLOVER SUMO SQUAT FRONT RAISE DEADLIFT BENT OVER ROW GOBLET SQUAT STANDING SVEND PRESS KICKSTAND DEADLIFT LAWN MOWER ROW SIDE LUNGE LATERAL RAISE GLUTE BRIDGE DB PULLOVER SUMO SQUAT FRONT RAISE DEADLIFT BENT OVER ROW GOBLET SQUAT STANDING SVEND PRESS KICKSTAND DEADLIFT LAWN MOWER ROW
*BLOCK 4: Perform all 3 moves in the rotate & anti- rotate blocks for 30 seconds each. Rest for 15-20 secs before performing the circuit for 3-4 total rounds. BONUS ROUND *ROTATE 1.KNEELING WOODCHOP R 2.KNEELING WOODCHOP L 3.STANDING ELBOW TO KNEE MARCH *ANTI-ROTATE 1.BEAR PLANK ARM & LEG REACH 2.PLANK SHOULDER TAP 3.HIGH LOW PLANK
REFLECTION 1. WHAT ARE THE BENEFITS OF COMBINING STRENGTH TRAINING MOVEMENTS? 2. WHAT ARE THE BENEFITS OF PUSH-PULL TRAINING? 3. IF A PERSON WOULD LIKE TO STRENGTH TRAIN 3X S A WEEK, SUGGEST A WEEKLY WORKOUT SPLIT! 4. IF A PERSON WOULD LIKE TO STRENGTH TRAIN 4X S A WEEK, SUGGEST A WEEKLY WORKOUT SPLIT! 5. IF A PERSON WOULD LIKE TO STRENGTH TRAIN 5X S A WEEK, SUGGEST A WEEKLY WORKOUT SPLIT!
