Half Base Core - Power - Speed Workout Menu

Updated: Mar 28

All workouts can be completed on it's own for focused conditioning or combined for full body conditioning.

If you do just one, the focus will make sure that quality of movement is at its best and your body gets out exactly what is programmed.

If you do more than one, quality of movement will be impacted by quantity of movement giving the body a more general conditioning effect with what is programmed.

No matter how you choose to do these profiles, make sure that you pay attention to your form as you fatigue and never compromising the quality of work for quantity of work.

The goal of these profiles are to maintain your athleticism on your own to ensure your progressive potential when you return to team programming.

If you are not feeling well, make the smart choice to rest and recover rather than choosing to train. When in doubt, wait it out today & train even better tomorrow.


GIVE YOUR BEST TO GET THE BEST!

HALF BASE CORE COMPLEX


Alternate Crunch Toe Touch x 10

Push Up Alternate Elbow To Knee x 10

Woodchop Alternate Toe Touch x 10

Rest For 60 Seconds

&

Repeat For 3 Rounds

HALF BASE POWER COMPLEX


Push Up Position Row - Alternate Single Leg Sit To Stand - Hip Hinge Jump

Ascending Rep Count On The 90 Sec Clock

2-4-6-8-10-10-10

Start A 90 Sec Clock & Complete Each Rep Count

Then Rest For Remainder Of Time Before Moving On To Next Rep Count

The Goal Is To Complete All Rep Counts Inside Of 90 Sec

*Note - The Video Demo Indicates 60 Sec Clock, Please Reset To 90 Sec Clock

HALF BASE SPEED COMPLEX


Push Up To Stand

Alternate Backward Lunge 'T' Rotation

10 Yard Form 'A' Run

10 Reps For Each Exercise

&

One 10 Yard Run

Rest For Remainder Of 3:00 Clock

&

Repeat For 5 Rounds

Start A 3:00 Clock & Complete The Indicated Work

Then Rest For The Remainder Of Time Before Moving On To Next Round

The Goal Is To Complete All Rep Counts With As Many 'A' March Runs In 10 Yards As Possible Inside Of 3:00. If You Cannot Get Outside, Do 'A' March Runs In Place For As Many As Possible In 10 Seconds Before Resting For Remainder OF 3:00


© 2020 by Performax Training Center. Changing Lives Since 2000.

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