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WEEK 4 WORKOUT

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 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