TRIATHLON SPECIFIC MOVEMENTS
BASIC 3 X 15 Squats w/dumbells 3 X 15 Back Lunge / Overhead reach 3 X 15 Transverse Lunge w/ cord 3 X 15 Push up 3 X 15 Plank w roll out 60 sec LONG COURSE 3 X 15 Ax Chop/ Bosu 3 X 15 Chest Fly Cord 3 X 15 Side Lunge / Front Raise 3 X 15 Rear Delts / Stork-Squat-Fly 3 X 15 V-up abs 3 X 15 lateral lunge / Squat across Bosu 3 X 15 One leg press to hop 3 X 15 Get ups / abs 3 X 15Pull overs / Stability Ball 3 X 15Superman / Bosu swim 3 X 15Squat overhead press CYCLE 3 X 15 AX Chop 3 X 15 Dead Lift w/dumbell 3 X 15 Chest Fly / cord 3 X 15 One leg squat / chair 3 X 15 Squat / Curl / Press 3 X 15 One Leg press / Hop 3 X 15 Obliques SWIM 3 X 15 Jump Squat / box-bosu 3 X 15 One leg Skate squat w/dumbell |
FUNCTIONAL STRENGTH
PHASE I Movement Time Squat Jumps: 20 / :10 rest X 8 Medicine Ball Squats: 20 / :10 rest X 8 Pushups - N.R.W: 20 / :10 rest X 8 Side Planks: 20 / :10 rest X 8 Front Lunge: 20 / :10 rest X 8 Wall Squats: 20 / :10 rest X 8 Crab Overhead: 20 / :10 rest X 8 Burpees: 20 / :10 rest X 8 One Leg Kick: 20 / :10 rest X 8 High Knee Run / slow: 20 / :10 rest X 8 Mountain Climber: 20 / :10 rest X 8 Rope crunch: 20 / :10 rest X 8 PHASE II Movement Time Front Squats: 20 / :10 rest X 8 Tuck Jumps: 20 / :10 rest X 8 Inverted Shoulder Press: 20 / :10 rest X 8 V Ball Ab rotations: 20 / :10 rest X 8 Medicine Ball Step ups: 20 / :10 rest X 8 Skaters: 20 / :10 rest X 8 Lunge with Rotation: 20 / :10 rest X 8 Monster Lunge / in & Out: 20 / :10 rest X 8 Burpees: 20 / :10 rest X 8 Walking Plank: 20 / :10 rest X 8 Kneeling Jump: 20 / :10 rest X 8 V Crunch: 20 / :10 rest X 8 PHASE III Movement Time Standing Shoulder Press: 20 / :10 rest X 8 YTW with Bands: 20 / :10 rest X 8 Squat Press: 20 / :10 rest X 8 Single Leg dead lift: 20 / :10 rest X 8 Scoop Rotation low/high: 20 / :10 rest X 8 Dynamic step up / high Knee: 20 / :10 rest X 8 One leg aquat: 20 / :10 rest X 8 Jump lunge L & R: 20 / :10 rest X 8 Burpees: 20 / :10 rest X 8 Side plank climb: 20 / :10 rest X 8 Wood chopper with ball: 20 / :10 rest X 8 Floor pull: 20 / :10 rest X 8 |