WEEK 4 WORKOUT OVERVIEW
This week, the workout consists of a warmup segment, followed by the 2-Cone Shuffle & Touch
and two Revolutions consisting of four exercises each.
LINEAR/LATERAL WARMUP:
1. Squat with Anterior Reach + Turn Walk
2. Jog
3. Sumo Squat with Lateral Raise Walk
4. Jog
5. Overhead Lunge Walk
6. Jog
7. Drop Lunge Walk
8. Jog
2-Cone Shuffle & Touch - 45 sec
Revolution #1 (Quad-Set): x 3
a. SL Cone Reach with Arm Overhead x 10 ea
b. Pushups (knees, reg, incline) x max
c. SB Bent Knee Hip Extension x 15
d. Side Plank w/Rot. Crunch x 10 ea
2-Cone Shuffle & Touch - 45 sec
Revolution #2 (Quad-Set): x 3
a. DB or Bodybar Push Press - 5-10 lb db's or 9-18 lb Bodybar x 12-15
b. 1A/1L DB Row (stand on ipsilateral leg) - 8-12 lb DB x 12
c. SB Ham Curl x 15
d. Mountainclimbers (flat, incline, Bosu, SB) x 10 ea
2-Cone Shuffle & Touch - 45 sec
