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Pro Level Functional training Macrocycle 2-C

Weeks 19-24 of Macrocycle 2 or Functional training. This is Thursday workout(lower body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2 minutes between circuits.

Power Clean to Split Jerk

Starting Position: Grab the barbell with your body is in a bentover stance with your back flat.
Explode up by pushing your feet through the floor keeping the bar close to your legs.
Keep your arms straight and forcefully extend your hips, knees, and ankles.
At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level.
From this position press the barbell over your head and flex your hips and squat down into a split stance at the same time. Finish with the barbell in an overhead position.
Return to starting position and repeat.

Every second and/or third clean, do the spit jerk. Lifts to be performed at 60-75 of max, working on technique, form and speed.

Seated Back Extension

Starting Position: Sit upright in the machine with your upper back against the roller.
Keeping your back flat hyperextend so that you push against the roller pad.
Extend back to almost a neutral position and then return to the starting position.

Box Step with Barbell & Knee Drive

1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders.
2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps.
3. Repeat with other leg and continue according to prescribed number of repetitions.

Dumbbell Squat and Rotational Swings

1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Slide board hamstring curls

1. Start by putting something on your shoes or place a towel on the slide board.
2. Place your heels on the slide board and lie on your back.
3. Proceed to press into the slide board and pull your feet towards your hips while raise your hips off the ground.
3. Return to the starting position and repeat for the desired repetitions.

Donkey Calf Raise

1. Set yourself into the machine with your back against the pad. Hands should grab onto the handles and place feet so that the balls of your feet are the only thing on the foot plate.
2. Straighten your legs and remove safety stop. Keeping your legs semi straight bend just at the ankle joint.
3. Drop your heels towards the floor as far as they will go and then flex your calves to raise the heels up toward the ceiling.
4. Repeat for the prescribed number of repetitions.

leg knee drive with stability ball

1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position.
2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor.
3. Repeat with the other leg.
4. Keep your abs drawn in tight and control the leg movement.

Prone Knee Tuck side to side

Rollout on the ball until your shins are on the ball and you are forming a bridge.
Keeping this position roll your knees in towards your chest.
Return to the starting position and repeat.

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