New Man moves - Week 11-12, Day 1
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2 indoor workouts and 2 outdoor workouts in the final weeks of your preparation are what you need to get yourself ready for your final test. You’ll also be getting an eye out on Dark Forces you’ll fighting on the streets once you’ve perfected your Superhero abilities and developed and alter-ego suited to your qualities.
Warm Up and Stretch: 2 sets of 100m jog and 100m at a ¾ pace back.
Add the Shuttle complex from Phase 3 after each set of your Circuits and add 20m to the sideways section as well as adding either the minute of skipping or the minute of step-ups. Your feet should be so fast by now Bryan Habana would have to ask you to slow down!
Day 1: Indoors
Circuit 1 (3 sets, 20 reps per exercise)
Squat Jump:
This movement is all in the name. Set up as for a normal squat and lower yourself in a controlled manner with your back in a natural, strong position. When at the bottom of the movement (thighs parallel to the floor) explode up and off the floor as high as you can. Use your arms to help your momentum by swinging them up from your sides as you jump up to get your whole body involved.
Watch the video here.
Press Ups:
10 clap (perform a normal press-up but explode on the way up so you can clap your hands at full extension as you will be off the ground!) and 10 normal.
Watch the video here.
Sit Ups with Russian Twist:
Get in your sit-up position with your hands touching your ears and your feet under your couch. When you get to 45˚ of the sit up, twist your upper-body left then right and then lower yourself. It is important to do the Russian Twist at 45˚ so that there is still tension on your abs and we then incorporate the sides of your stomach (external and internal obliques) to a greater degree.
Watch the video here.
Circuit 2 (3 X 20 per exercise)
Single-leg Bridge with extended leg:
The progression from the previously described Bridge is that the uninvolved leg is kept straight out beyond the body, always in line with the working leg. Remember to keep your toes up and on the heel of your working leg to optimise the work for your glutes, hamstrings and lower back.
Watch the video here.
Single-arm Row and Twist:
Holding your bucket in one hand, keep your back naturally arched, bend forwards until your torso is almost parallel to the floor and let the weight hang down. Pull the weight to your ribcage as you rotate your upper body towards the ceiling. Pause at the top and release it slowly before repeating the movement.
Watch the video here.
Leg Raise Complex:
The first part of this movement is the same as the standard leg raise. The second part requires you to keep your legs straight (instead of bending them) while raising them until they are perpendicular to the floor before lowering them slowly while keeping your mid-section strong to protect your back. Do each of these alternately and one of each makes a single rep!
Watch the video here.
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