P3 Workouts
This is our peaking phase. We're keeping the weights light for those looking to get faster and those looking to focus on body composition changes (getting leaner and seeing the scale go down).
We'll challenge everyone with increased skill progressions. Some things like the 4point stability will feel very simple even with the subtle progressions. Take the early win and appreciate how good your body feels. Straight leg side planks get reintroduced next phase as we say goodbye to the 4 point stability.
The Hops & Jumps (lower body plyometrics) paired with the high plank hand fires (stability) is going to be exhilarating and help to really develop your power endurance, local muscle endurance and stamina. There will be a nice long 2min rest afterwards for you to watch the DB Olympic Lift demonstration (snatch and cleans) or start your beach finisher.
The DB Olympic Lifts this phase progress to Hang Speed Snatch and Hang Power Cleans. These are very athletic, full body, powerful moves that carry over directly to sports performance and develop intangible benefits like durability, work capacity and physique changes in the best way.
The strength training will remain a 4 exercise circuit (I think this is the last phase until the last quarter of the year in which we do circuits, but I'm not certain). You'll have linear days which are more forward & backward horizontal movements and then you'll have a lateral day, which is more of a side-to-side | rotational and vertical movements day.
Some movements will emphasize mobility, some strength, some skill, almost all address speed strength, though some strength speed (push ups, pull ups, inverted rows). These too will feature progressions, that will challenge your balance & coordination, while practicing similar movements as the past 2 phases.
The tempo remains the same. 20:20. 20 seconds of work as fast as you can safely move and 20seconds to stand up with arms up and then set up for the next exercise.
The 4min, at home themed conditioning finisher (lunge | opposites, sprinter start | carioca & steal turns | IR grounders) remains. Some wanted more minutes, most wanted 4min. Some wanted beach finishers. Most wanted cardio. Some wanted more stretching, most wanted cardio. Some wanted different cardio, most wanted to stay with our theme. Some wanted intervals. Most wanted to stay with the density circuits.
What we're currently doing is working and with your feedback, my observations and being creative with the programming, we'll continue to develop safe, fun, purposeful and results yielding workouts.
The static stretch will continue as is, so we can not think, while holding still, lengthening common tight spots and taking a moment to be reflective, meditative & mindful before returning to your day.
