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Quick Twitch B - Dynamic Effort
Quick Twitch B - Dynamic Effort
Complete the exercises (and rest) in each block, in order, for the number of sets stated.
BLOCK A
A1: Lateral Bound Stick
A1: Lateral Bound Stick
Reps: 1 per side
Tempo: N/A
REST 30s
A2: Wall march Hold
A2: Wall march Hold
Reps: 4 per side
Tempo: 0-5-0
REST 60s
COMPLETE 2 SETS OF A BLOCK (WEEK 1) OR 3 SETS (WEEK 2)
BEFORE MOVING ON TO B BLOCK
BLOCK B
B1: Towel Split Squat Hold
B1: Towel Split Squat Hold
Reps: 10 sec per side
Tempo: N/A
REST 30s
B2: Continuous Split Squat Jump
B2: Continuous Split Squat Jump
Reps: 5 per side
Tempo: N/A
REST 60s
COMPLETE 3 SETS (WEEK 1) OR 4 SETS (WEEK 2)
BEFORE MOVING ON TO C BLOCK
BLOCK C
C1: Hand Elevated Explosive Push UP
C1: Hand Elevated Explosive Push UP
Reps: 5
Tempo: N/A
REST 30s
C2: Towel BEnt over Row
C2: Towel BEnt over Row
Reps: 10 sec
Tempo: N/A
REST 30s
C3: Speed Towel Inverted Row
C3: Speed Towel Inverted Row
Reps: 6
Tempo: N/A
REST 60s
COMPLETE 3 SETS (WEEK 1) OR 4 SETS (WEEK 2)
BEFORE MOVING ON TO CONDITIONING
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