Jazzercise – Mon 6.19.17

 In W.O.D.

You guys know I like single leg movements.  This single leg step up, felt like a “Jazzercise” movement to me at first.  But after incorporating Dynamic Step Ups into several workouts, I realized how potent the movement was.  The key is to do the movement correctly and not just do an aerobic workout to get sweaty!

Strength: Overhead Squat 2-2-2-2-2

Conditioning: 5 rounds:
– 3 Power Snatch (Performance: 135/95#, Fitness: 115/75#, Health: 95/55#)
– 10 Plyo Push Ups (Performance/Fitness: 45# bumpers, Health: Push Up sub of choice)
– 10 Dynamic Step Ups – ea. leg (20″ box or less)

*Plyo Push Up:  This is a version of a Plyometric Push – Up using plates. Start with your hands on he ground then touch your chest to the ground and drive up explosively catching yourself on the plates. Video HERE

*Dynamic Step Up: Stand up tall.  Place one foot on the box.  Dorsiflex the ankle of the foot  on the ground. Step up by pressing through the foot on the box.  Lift the knee of the leg on the floor all the way up and through.  At the top of the box you straighten be standing tall with fully extended knee and hip.  The oppsite leg should be bent in front, with ankle still in dorsiflexion.  Perform 10 reps on one leg, then switch to the other leg.  Video HERE

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