A PSE workout utilizing bodyweight only...NO EQUIPMENT NECESSARY.
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)
WORKOUT
15 minutes as many rounds as possible of:
5 Jump Squats
10 Push-Ups
50 Lateral Line Jumps
Single Apparatus Mobility is making the best use of a single tool to make change to the movement capabilities of various body regions.
In this video I will demonstrate the various uses of the MobilityWOD Supernova ball (http://www.roguefitness.com/mobilitywod-super-nova-2-0?gclid=CjwKEAjwluetBRD98L639p35p0QSJACC8BlKiG_oq8S7Zp2d7I_Sz2CnagCvAi-5ibO2KU1EZ16QeBoCzH7w_wcB) or any firm ball between 4-6 inches in diameter.
Areas mobilized (all techniques performed for 2 minutes):
Chest/pectorals
Lower abdomen/psoas
Posterior thigh/hamstring
Posterior leg/gastrocsoleus
PSE workout utilizing a gymnastic rings
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)
WORKOUT
15 minute AMRAP
3 Power Pull Throughs (partial muscle-ups)
8 Dips
20 Supermans
PSE workout utilizing a TRX trainer
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)
WORKOUT
10 minute AMRAP
5 Power Rows
10 Archer Push-Ups
50 High Plank Knee Tucks
In an effort to pay homage to the origins of some of the best movement tools out there, this challenge utilizes Russian kettlebells, along with clubs and a mace of Indian origin..
Challenge:
For Time:
100 Double Kettlebell Snatches (16kg/8kg men/women)
100 Indian Club Swings Movement #1 (1lb clubs)
100 Mace 360s (10lb mace)
My score: 13:26
PSE workout utilizing a decibel meter for power, hand dynamometers for strength, and a heart rate monitor for endurance
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)
WORKOUT
5 rounds
5 trials of medicine ball slams for decibels
8 trials of hand dynamometer squats
3 minutes on the Aerodyne bike finding a steady state heart rate range (within 5 bpm of 180 - age)
PSE workout utilizing a heavybag
WORKOUT
12 minute AMRAP:
3 Clean to Forearm
10 Shoulder Squats (5 each)
50 Ground and Pound Punches
PSE workout utilizing a battling rope
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)
WORKOUT
3 minute interval timer x 5 rounds
Start the timer and perform 5 reps of POWER SLAMS
Finish the first minute performing LEAN BACK PRESSES
For 2 minutes perform a LOW TENSION ROPE MEDLEY
PSE workout utilizing a barbell
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)
WORKOUT
5 rounds with a 12 minute time cap:
5 Sumo Deadlift High Pulls
8 Strict or Tight Push Presses
20 Lateral Bar Hops
PSE workout utilizing a Lebert Equalizer.
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/…/pse-push-ups-and-squa…)
WORKOUT
8 minutes as many rounds as possible of:
4 Hurdle Jumps
10 Knee-Ins to L-Sits
15 Elevated Flow Push-Ups
PSE workout utilizing a steel mace.
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)
WORKOUT
10 minutes as many rounds as possible of:
5 each Gravediggers
5 each Chest press lunges
15 each Around the world 360s
PSE workout utilizing a sandbag.
(Follow link for an description of PSE workouts: http://www.movementprofessional.com/movementprofessional/2015/6/21/pse-push-ups-and-squats)
WORKOUT
15 minutes as many rounds as possible of:
3 Snatches
10 Front Squats
12 Burpee/Squat Thrust Deadlifts
PSE workout utilizing a single medicine ball.
(Click here for an description of PSE workouts)
WORKOUT
7 minutes as many rounds as possible of:
3 rotational power tosses (each side)
8 high tension front squats
30 alternating ball step taps
An 8 minute PSE workout using a single kettlebell.
(Click here for a description of PSE workouts)
Workout:
8 minutes as many rounds as possible of:
2 power snatches each arm
4 tension overhead presses each arm
15 flow swings
Power-Strength-Endurance (PSE) workouts adjust the following 5 movement variables in order to maximize the metabolic effect of training:
1. Muscle tension
2. Breathing
3. Speed
4. Affect
5. Duration
Power
Muscle tension: High initially during set-up and then the tension is released during a high speed movement.
Breathing: Strong preparatory inhale followed by a quick, explosive exhale during the high speed motion.
Speed: High during movement after generating tension from an initial starting position
Affect: High aggression/angry/loud
Duration: Short to maximize explosiveness created with each repetition (3-5 reps).
Strength
Muscle tension: High throughout movement
Breathing: Strong diaphragmatic inhale and sustained "hiss" breath in order to maximize intra-abdominal pressure throughout the movement
Speed: Slow in order to maximize time under tension
Affect: High aggression/angry/loud; think break, crush, squeeze, spread, etc.
Duration: Short to moderate (5-10 reps). Lower reps to focus on maximal strength training and higher reps to focus on muscle hypertrophy.
Endurance
Muscle tension: Low; only enough to maintain the proper, balanced positioning of the movement
Breathing: Relaxed; as if having a conversation
Speed: Flow speed; not too fast to make it too exhausting and not too slow as too avoid too much muscle tension; utilize reciprocal motion (i.e. alternating arm swing during walking) to conserve energy
Affect: Happy set; smile/relaxed face/quiet breathing and movement
Duration: Long (12+ reps or timed sets longer than 2 minutes); the goal is energy conservation - to flow at a pace that can be maintained for long periods
WORKOUT
8 minutes as many rounds as possible of alternating push-up and squat PSE circuits
Push-up PSE circuit:
3 power push-ups
10 tension push-ups
15 flow push-ups
Squat PSE circuit:
3 power jump squats
10 tension squats
15 flow squats