Welcome to the second week of the first month in our Agility Block. You are embracing the MicroWorkout, doing a high variety of movement patterns, and releasing your inner MOVEMENTSMITH. That’s what Daddy’s talking about.
This block always blends elements of conditioning more so than any other. It’s the time of year when you actually do a “little bit of everything.” Try to develop a mindset of being capable of any motion or exercise with good proficiency. An all-around athlete. More of a generalist and less of a specialist. Growth mindset.
Week of 2024-12-09 (week 2 of month 1: Agility Block) KB = KETTLEBELL, MB = MEDICINE BALL, DB = DUMBBELL, BB = BARBELL, E = ELASTIC BAND OR TUBING
BW = BODYWEIGHT, SB = SANDBAG, OHP = OVERHEAD PRESS, UNI = UNILATERAL
Workout A Breakdown: High(er) Impact. Use a front, handle hold for your KB and put your back foot on your bench or box for the Bulgarian Split Squat. Tall torso and depth of squat as your body selects. For the Sandbag Step Up, put the weight on your shoulders and use any form you like. Take your time on the box jumps for safety and be sure to step (don’t jump) back down each rep. Hold the medicine ball at rib level and perform 90 degree squats with small jumps. If jump rope technique is challenging, just mimic it with the invisible rope style. This is a lot of vertical loading so keep everything relatively easy so we can get the volume. No need to go all out.
Workout B Breakdown: Low(er) Impact. The ladders allow you to get some good bodybuilding work in without making the session too lengthy. A mix of unilateral (one side at a time) and bilateral movements are assembled. Sub in any weight, machine, or band/tube as needed. The four-way planks can be done on feet and forearms, with breaks if needed. Face up (this is the hardest), left side, down, right side. 2 rounds is a lot of work if you select it. The Hanging Bent Knee Raise can use an overhead grip, astronaut chair, or “wings” if they are available. If not, simply laying on the floor or bench works fine as well.
Workout C Breakdown: Elastics. If you don’t have access to a rower, you can mimic the action using an elastic tubing with handles as you sit on the bench and stand up with each rep. 10 minutes is actually a long time no matter how you do this so find an easy, steady rhythm. The elastics will feel smooth (or should). Trunk twists use a two hand hold, get 10 in one direction then reverse. The staggered deadlift uses a short front-to-back staggered stance and step on the band with the front foot. Some really easy aerobic training finishes out the session.
A nice mix this week. We’re giving our bodies, and our minds, some creative stimulus. Keep up the good work.