Multidirectional Power 2

Description

Circuit training, 3 rounds, 2 minutes rest between rounds. Strength program for athletes focusing on multidirectional power (e.g.,soccer, handball, tennis, football, ice hockey, etc.). Targets core muscles, aiding power transfer between upper and lower body. The points of support in all exercises are selected to illustrate high workload. If you need to increase or decrease the workload use the "Principles of adjustment" guide [INSERT LINK]. Always begin with a warm-up, mastering form before gradually increasing speed while maintaining good movement control.
Caution
Due to high workloads near the end range of motion, there's a risk of overexertion. Even for trained athletes, start cautiously and avoid maxing out movement length and speed initially.

Slide Squat

Reps: 10
Rest 15 sec
Perform a squat while simultaneously sliding your feet apart, ensuring equal pressure and range of motion in both feet.

Flow Out Oblique Hands

Reps: 8/side
Rest: 15 sec
Position both feet 45 degrees outward from your hips, either to the left or right. Perform a forward slide with arms extended. Contract your abdominal muscles to stabilize your core and maintain a natural curve in your lower back throughout the movement.

Supine Hamstring Split

Reps: 8
Rest: 15 sec
Lie on your back with the hips outside the narrow edge of the board and the heels centered on the pads. Extend both legs towards the corners with your toes pointing upward, then pull them back towards your body. Maintain pressure on the pads throughout the entire movement.

Lateral Crunch

Reps: 8/side
Rest: 15 sec
Lie on the side with the hips outside the narrow edge of the board. Place one forearm on the Pad and grab your wrist with your other hand. Reach out as far as possible. Pull back with Pad pressure.

Lateral Slide

Reps: 8/side
Rest: 15 sec
Stand with one foot next to the edge of the board and the other on the pad. Slide sideways, keeping your center of gravity aligned between your legs and your knees extended or slightly bent. Return to the starting position.

Single Arm Lateral Push Up

Reps: 6/side
Rest: 15 sec - 2 minutes between rounds
Assume a prone plank position with your feet placed outside the narrow edge of the board, one hand outside the wide edge of the board, and one hand centered on the pad. Slide the hand on the pad to the side, then perform a push-up with the other arm.

Multidirectional Power 2

Description

Slide Squat

Slide Squat

Flow Out Oblique Hands

Flow Out Oblique Hands

Supine Hamstring Split

Supine Hamstring Split

Lateral Crunch

Lateral Crunch

Lateral Slide

Lateral Slide

Single Arm Lateral Push Up

Single Arm Lateral Push Up

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