Name: Playbook - Tom Taylor - W3/D5 ARROW MED BALL CONDITIONING CIRCUIT
Uploaded: 2021-01-18T11:48:23.075Z
Duration: 45 min
Description: W3/D5 ARROW MED BALL CONDITIONING CIRCUIT

Anton Serkov

WEEK 3 UPDATE – This week is all about the TABATA!

TABATA = 8 Sets x 20 Seconds all-out WORK followed by 10 Seconds rest = 4 Minutes WORK

For an extra burn, alternate between the two exercises (vs 4 Sets of Exercise A followed by 4 Sets of Exercise B).

Equipment: Med Ball, Interval Timer App

On DAY 5 we’ll be having some fun with a fast-moving Med Ball circuit. This is a workout that Stephen would tackle on deloading days, where we just need our bodies to move.  What I love about this circuit is the constant athletic movement, the variety of exercises (keeps the mind busy and time moving FAST), and the ease at which you can adapt this session depending on what your body feels that day. Need a bit of a rest? Use a lighter weight and focus on speed and agility.  Want a bit more of a challenge? Choose a heavier weight.

Give it a go and have fun! Tag me on Instagram @T3Athletics #ArrowWorkoutChallenge and let me know how you did!

This is a full body dynamic warm-up that will get you moving in all planes of motion. Work through each exercise in a fluid tempo. This will get your blood moving and muscles warm for the work ahead.

- Gradually increase the depth and twist of each movement on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Crescent Lunge Flow

- Keep a slight bend in your knees on extension to protect your joints

T3 Warm-Up – Toe Squat Holds

- Keep your hips and shoulders square and increase the depth of each lunge and curtsy on each rep
- Both Sides = 1 Rep

T3 Warm-Up – Lateral Lunge to Curtsy Lunge

- Walk your hands out and establish a proper plank position before moving into toe taps; return to this strong plank position after each toe touch
- Drop your head to look at your feet with each toe touch to protect your neck

T3 Warm-Up – Spiderman Toe Touch

- Focus on balance! To support your non-standing foot from touching the ground, fire your core and standing glute and keep a slight bend in the standing knee
- Both Sides = 1 Rep

T3 Warm-Up – Single Leg Walk Out

T3 Daily Mobility Warm-Up

TABATA = 8 Sets x 20 Seconds all-out WORK followed by 10 Seconds rest = 4 Minutes WORK
For an extra burn, alternate between the two exercises (vs 4 Sets of Exercise A, immediately followed by 4 Sets of Exercise B)

- Fully extend the arms on each rep, snapping the ball back to your chest
- Exhale sharply on each press-out to help you maintain a quick pace

Med Ball Jack Press-Out

- Switch direction every 5 Reps
- Lean back on your tail bone and relax your quads to properly engage your core and avoid gripping with your hip flexors
- If balance is a challenge, lightly rest your heels on the ground

Med Ball Round-The-Worlds

Med Ball Conditioning - TABATA Circuit 1

- Start in high plank and keep your shoulders stacked over wrists at all times, pushing the med ball down into the ground to maintain stability
- Jump to get the front foot as close to the same-side hand as possible with the foot flat on the ground
- Keep spine and neck neutral, looking to the ground a few inches in front of your hands

Med Ball Foot Stompers

- Feet shoulder-width apart or slightly wider, strongly press the the med ball away from your chest with every squat
- Keep core engaged, shoulders down and back, and body upright throughout
- Remember to squeeze your glutes to prevent your knees from caving inwards

Med Ball Squat Press-Out

Med Ball Conditioning - TABATA Circuit 2

- Maintain a staggered fighting stance throughout the exercise and think POWER when slamming the med ball and SPEED when throwing punches
- It may take some time to build coordination, but as you gain confidence, start throwing different punches into the mix!

Med Ball Slam Shadowbox

- With each rep, think about rotating into the working side, crunching the oblique and snapping the knee up as you sharply chop the med ball to the outside
- If you’re still working towards the full jumping pop-up, step up rapidly from kneeling instead

Med Ball Seiza Jump Knees

Med Ball Conditioning - TABATA Circuit 3

- STANCE:  deep athletic squat, feet wider than shoulder-width apart
- Work to keep your hips and shoulders square, bringing the med ball up in line with your ear on each rep

Med Ball Water Bail Jump Squats

- Lean back on your tail bone and relax your quads to properly engage your core and avoid gripping with your hip flexors
- Touch the med ball to the ground each time to get the full rotational movement
- If balance is a challenge, lightly rest your heels on the ground

Med Ball Russian Twists

Med Ball Conditioning - TABATA Circuit 4

- Think rotation!  Pivot on the balls of the feet with each rep, rotating your entire body so that your hips and shoulders are square to the side walls
- To maximize power (and sweat!), bring the med ball over your head and use your entire body (not just your arms!) to slam it to the ground

Med Ball Lateral Jump Lunge Slam

Med Ball Conditioning - TABATA Circuit 5

W3/D5 ARROW MED BALL CONDITIONING CIRCUIT

Great work out. Couple things I just can’t do yet. Ike the med ball slam get up. Someday tho!!

Carlye

So 😡 gruelling. 
Just what I needed 👍

Hayden

Great workout from the warm up to the end

Ethan W

W1/D1 ARROW CONDITIONING CIRCUIT

Anna

Was confusing if should do 3 reps per side or switch at the 30 second mark between exercises. Additionally would be great if a cool down was recommended

Jordan

W1/D2 ARROW RESISTANCE BAND WORKOUT

This is an amazing set that is so challenging and effective.  Thank you!!

Michael

W1/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

good. hard. appreciate the mma specific programing.

Katherine

W1/D4 ARROW MMA CONDITIONING CIRCUIT

Tanner

Holy shit, that lit up my heart!! 🙌🏻

Julz

W1/D5 ARROW MED BALL CONDITIONING CIRCUIT

Had to adjust the ball slam to katlebell sit-ups

Just two words : Amazing workout ! 😍
Thank you for all your workouts I will try to keep up 😉

Alex

W2/D1 ARROW CONDITIONING CIRCUIT

Love this workout, Tom! Resistance bands, in general, are an awesome workout, but this one, in particular, is a lot of fun. Makes ya feel like a superhero 😅 haha

Bryce Wanemacher

W2/D2 ARROW RESISTANCE BAND WORKOUT

Challenging and a great sweat workout. I noticed I was able to handle it better than last time because my body has started to adjust to the intensity of these workouts. Thanks, Tom! 👌🏼

W2/D3 ARROW TRX STRENGTH & STABILITY CIRCUIT

W2/D4 ARROW MMA CONDITIONING CIRCUIT

I thought it was intense and really creative. Busted my behind and got a great sweat going! Heart rate was UP too! Great workout! Thanks, Tom!

W3/D5 ARROW MED BALL CONDITIONING CIRCUIT

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