Name: Playbook - BondFit . - Power Focused Circuit
Uploaded: 2023-11-21T20:09:30.379Z
Duration: 25 min
Description: Power Focused Circuit

For this workout we are going to be using force and power.

Complete 3 rounds :45 on :20 off 

Use a weight that is heavy enough to feel like you are using your power to your best ability.

Complete 3 rounds :45 on :20 off 

Use a weight that is heavy enough to feel like you are using your power to your best ability.

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- engage core!

Ball slam

- Start in squat with dumbell in one hand 
- press up and bring dumbbell up to shoulder with elbow up 
- preform a curtsy lunge and return to start

(5 one side, 5 other)

SA squat clean to curtsy lunge

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement

Reverse burpee

- grab plate with reverse grip in deadlift position (back flat) 
- pull up (momentum from hips) and flip the plate to press up
- return to start 
(Shouldn’t be a struggle for the arms so much because the power comes from the hips)

Cookie Dunk

- Stand in lunge and twist core holding ball
- use force and throw at wall giving bounce to come back to you

Power Focused Circuit

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