Total Body Push Pull Rotate Training for Strength and Endurance
Total Body Push Pull Rotate Training helps improve muscular endurance and strength by alternating exercises from different strength training categories. The workout consists of choosing exercises from push/pull categories and incorporating rotational movements for a comprehensive full-body workout. By following the provided directions and completing the suggested rounds, individuals can enhance their overall strength and endurance effectively. Additionally, incorporating push-pull training helps target different muscle groups for balanced and efficient strength development.
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Presentation Transcript
TOTAL BODY PUSH PULL ROTATE TRAINING ESSENTIAL QUESTION: LEQ: CAN I APPLY MY KNOWLEDGE OF THE MAJOR MUSCLE GROUPS TO IMPROVE MUSCULAR ENDURANCE AND STRENGTH?
DIRECTIONS Choose and circle 1 exercise from each strength training category. Alternate between the two moves in each block of work. Complete 8-12 reps of move one and rest for 15-20 seconds before performing move two. Repeat exercise one and two for 4 total rounds.
TOAL BODY STRENGTH: Choose 1 exercise from each push/pull block, alternate moves for 4 rounds. BLOCK 1 PUSH & PULL PULL & PUSH BLOCK 2 SQUAT BICEPS CURL SWING CLEAN SHOULDER PRESS BACK LUNGE HAMMER CURL DB SWING TRICEPS EXTENSION CURTSEY LUNGE CROSS BODY CURL SNATCH PUSH PRESS PUSH & PUSH PULL & PULL BLOCK 3 PUSH & PUSH PULL & PULL SIDE LUNGE LATERAL RAISE GLUTE BRIDGE DB PULLOVER SUMO SQUAT FRONT RAISE DEADLIFT BENT OVER ROW GOBLET SQUAT STANDING SVEND PRESS KICKSTAND DEADLIFT LAWN MOWER ROW SIDE LUNGE LATERAL RAISE GLUTE BRIDGE DB PULLOVER SUMO SQUAT FRONT RAISE DEADLIFT BENT OVER ROW GOBLET SQUAT STANDING SVEND PRESS KICKSTAND DEADLIFT LAWN MOWER ROW
*BLOCK 4: Perform all 3 moves in the rotate & anti- rotate blocks for 30 seconds each. Rest for 15-20 secs before performing the circuit for 3-4 total rounds. BONUS ROUND *ROTATE 1.KNEELING WOODCHOP R 2.KNEELING WOODCHOP L 3.STANDING ELBOW TO KNEE MARCH *ANTI-ROTATE 1.BEAR PLANK ARM & LEG REACH 2.PLANK SHOULDER TAP 3.HIGH LOW PLANK
REFLECTION 1. WHAT ARE THE BENEFITS OF COMBINING STRENGTH TRAINING MOVEMENTS? 2. WHAT ARE THE BENEFITS OF PUSH-PULL TRAINING? 3. IF A PERSON WOULD LIKE TO STRENGTH TRAIN 3X S A WEEK, SUGGEST A WEEKLY WORKOUT SPLIT! 4. IF A PERSON WOULD LIKE TO STRENGTH TRAIN 4X S A WEEK, SUGGEST A WEEKLY WORKOUT SPLIT! 5. IF A PERSON WOULD LIKE TO STRENGTH TRAIN 5X S A WEEK, SUGGEST A WEEKLY WORKOUT SPLIT!
