Condition 5
- 1. WHERE DOES THIS CLASS FIT INTO LA FITNESS? LA 30 - This release is geared towards preparing for Spartan Races. It provides you with a base to get comfortable with the feeling of being uncomfortable as per the race. Push, Pull, Crawl, drag your way through this gritty release. WHAT DOES THE CLASS ENTAIL? The Condition class is instructed in 3 lines. Each row has identical equipment. Middle line is a running area. 1. 1st Circuit – Spartan 2 Consecutive exercises 10 reps each exercise keep repeating for 3min Complete 2 Exercises per station. 2. 2nd Circuit - Plyo Drills 1 minute Complete all Exercises. 20 Rest. 3. Challenge - Pyramid Starting at 2 reps through to 8 and back down to 2. PRE-CLASS Set up 2 lines of kit with a wide gap between them for the 3rd zone for body weight. EQUIPMENT REQUIRED 2 BOSU / 6 x BOSU Stax / Sand Ropes(SR) / Power Bags (PB)/ Kettlebells (KB) MAIN CLASS – SET UP PRIMAL SERIES 5
- 2. Warm Up Boxer Shuffle - Participants must continuously Shuffle on spot until a command is shouted to direct otherwise. Moves to intensify as warm up progresses. Dependant on space these moves can be done within participants own space or moving around the room Duck – Imagine ducking under a low branch. Weave – Laterally shuffle side to side avoiding trees. Jump – Jump both feet in air to clear another competitor (as warm up progresses, this can become a tuck jump). Crawl – Down on all fours. Perform Spiderman crawl Forward 2 back to beginning of the Zone. Roll – Drop to floor – roll to right – roll to left (command which direction they should go) INTRO TO CLASS – TECHNICAL DEMONSTRATION OF CIRCUIT (3 MINS) EXERCISE DESCRIPTION REGRESSION PROGRESSION Kettlebell Alternating Kettlebell Swing Straight Leg Deadlift Start with KB in one hand, swing up and exchange hands at top of swing. Hold the KB with both hands, keeping legs straight. Lean forward from Pelvis keeping back flat, taking KB to floor. Return to standing. Use a Double Grip during the movement. Reduce the weight or perform a smaller range of motion to shins only. Increase the weight. Increase the weight. Sand Rope Inward Circles Attached together with a Karabiner Overhead Drop Attach together with Karabiner Holding both ends of the rope in each hand, knees soft and feet staggered. Perform repetitive inward circles. Keeping elbows close to the ribs Pick up the rope in both hands with a wide grip. Lift up above head and drop over the back of the head. Turn around and Repeat. Limit the size of the circles. Shoulder Press the rope only. Increase the circle range. Jump over the rope then repeat the exercise. Power Bag Triceps Dip to Staggered Press-Up Body Over Drop Down PB on the floor. Sit with back facing and hands on the PB. Perform 1 Triceps Dip. Flip over placing one hand on the floor and perform 1 Staggered Press-Up. Return back to Dip and repeat on the other side. Start with PB next to your right foot. Pick up, drive overhead to place by the left foot. Jump Over and back over the bag. Drop Body to the floor. Stand and repeat. From the Knees. Pick up and drive over head removing the jump over and the drop down phase. Plyo Press-Up between each rep of Triceps Dips. Hop the leg over the PB. BOSU® Alternating Jop Pop Up Stand behind the BOSU®, Jop one leg up to the dome into a low body hold, jack down behind. Repeat on other leg. Perform 1 Burphee behind the dome. Repeat sequence again. Walk the elbows onto the BOSU® and Pop back up again with both hands. Walk through the movement to reduce the impact. Perform from the knees. Jop up and down with one leg. Repeat with other leg. Jump back into burphee Press up. Pop both up and down through the movement. Bodyweight (5 lengths before changing) Travelling Frog Crab Walk On hands and feet. Reach both hands forward place on floor and jump both feet in to the outside of the hands. Continue to the end of the zone, turn around and come back. In crab position, fingers facing backwards. Hips in ½ bridge position. Walk sideways to marker and return to start. Walk the hands out and walk feet to meet. March the crab on the spot. Add more of a reach and a jump. Move faster MAIN CLASS – SET UP CLASS IS SET UP IN 3 LINES, SPLIT WITH A BODYWEIGHT RUNNING AREA THROUGH THE MIDDLE OF THE 2 WORKOUT ZONES. Complete 10 reps of exercise 1 then 10reps of exercise 2 for 3mins continually before moving to the next station EXERCISE DESCRIPTION REGRESSION PROGRESSION Kettlebell Walk down the middle of the zones. Farmers Walks Carry 1 Kettlebell in each hand to walk to the end of the zone and back again. Hold one weight across the chest or no weight Increase the speed to run. Sand Rope Infinite Rope Pull Rope tied together, pull the rope towards you, placing one hand over the other. Keep rope at chest level. Increase the rate of repetition. Power Bag Squat and Catch From a standing position. Squat down then as standing throw PB into the air and catch back into a deep squat. Repeat. Remove the throw phase. Throw the PB higher into the air. BOSU® + 2 BOSU® Power Stax Platform Side Up Box jumps Stand behind the BOSU®. Jump both feet up onto the dome, stand up, jump back down again and reload to jump back on again. Step up to the top of the dome and back down again. Change BOSU® to dome side up for more instability. Bodyweight Child Pose Press-Up (Barb wire Crawl) Start in Childs Pose, with hands on floor and in crouched position. Drive the bodyweight forward, keeping chest close to the floor. Return to Childs Pose. From knees. Lift one leg as you complete press-up. CIRCUIT TWO (11 MINS) - 1 MINUTE PER EXERCISE PYRAMID CHALLENGE - COMPLETE 2 REPS OF EACH EXERCISE PROGRESSING 2 REPS EACH TIME UP TO 8 AND BACK DOWN TO 2 EXERCISE DESCRIPTION REGRESSION PROGRESSION Pyramid Challenge Overhead squat to jump squat Narrow wide plyo Press-U Squat down to 90 degrees with arms extending above the head. Swing arms down and jump into the air. In Plank position, jump hands narrow to wide, changing from a Tricep to Chest Press-up. Remove the Plyo Jump. Walk hands from narrow to wide Press-Up. Extend arms higher above the head. Add variation to the hand position. COOL DOWN: PERFORM AS PER WARM UP BRINGING HEART RATE DOWN WITH SLOWER REPETITIONS AND REDUCED ROM