Laconia Athletic and Swim Club

 Functional circuit workout

  Laconia_Functional_circuit_workout.pdf (211.0 KiB, 62 hits)

Sagittal Plane

Anterior Lunge knee to overhead press w/DB’s

Push up RXX LXX hand position

Step agility hop w/ partner hand clap

SLB anterior reach at knee to posterior overhead reach w/MB

Kneel to stand w/MB held at overhead

Front Plank arm and leg reach

Shoulder press shoulder to posterior overhead w/DB’s

Frontal Plane

Same side Lateral lunge w/ same side DB press at overhead

Push up position moving laterally over step

Lateral hop w/ partner hand clap

Side Plank w/ lateral leg raise

SLB alternating lateral shoulder raises w/DB

Squat Thrust w/frontal plane leg movement

SLB Lateral foot reaches cone touches

Transverse Plane

Same side rotational lunge w/TI reach w/body bar

SLB alternating chest press w/ bands

SLB alternating row w/ bands

SLB torso twist w/bands

Opposite side rotational shoulder raises w/DB

Same side kneeling rotational lunge w/ overhead DB press

Ab dolly rotational knee ups

Planks w/ arm rotations