WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Lats
Back
WORKOUT
Perform 5-8 rounds of the circuit below. Rest 2 to 5 times the time it took you to work (beginners will rest more, advanced should push themselves to go as soon as they feel recovered enough to complete the circuit as quickly as they did the first time).
CIRCUIT:
20 Tsunamis
50ft Sled Pull
50ft Sled Push
50ft Backward Bear Crawl
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Hips/Glutes
Lats
Back
NOTES:
Use as heavy a weight on the sled as you can handle while still being able to pull with good form and without having to rest during the pull or push. Do not take time to switch weights during the circuit.
Super advanced exercisers may even choose to use a 2 inch rope instead of an inch and a half rope if extra grip work and upper body work is desired.
EXERCISE DESCRIPTIONS:
See the video below for all of these moves. You can skip to the Sled Series for a demonstration of the circuit.
Tsunamis – Holding the rope in both hands, squat down just a little with your arms straight down. As you quickly jump up, pull your arms up toward the ceiling. Then snap your arms back down as you land. Small quick hops with a slight hinge as you raise and lower your arms to create quick small waves. You aren’t trying to jump high off the ground. You are just hopping an inch off the ground and stomping your feet right back down to help you generate more power and not just depend on your arms. Everything should move quickly together.
Sled Pull – Then sink down into a little squat. Sit your butt back. Keep your chest up. Reach one hand over the other, grabbing the rope and pulling it in toward you. Keep your back flat and use the rotation of your core to allow you to pull faster. Continue to go hand over hand until you’ve pulled the sled to you. Do not round your back forward even if you hinge slightly forward. You should not feel this in your low back.
Sled Push – Place your hands on the sled and drive your knees in quickly to sprint the sled back to the starting spot. Do not take huge steps. Move quickly. Keep your back flat and core engaged as you push.
Backward Bear Crawl – Slide over after you push the sled back. Set up on your hands and knees with your knees under your hips and your hands under your shoulders. Then flex your feet and lift up onto your toes. Then take a small step back with your right foot as you step back with your left hand. Take small steps. If you reach too much with your leg, you are going to put more strain on your shoulders and your movement will get off. The opposite arm and leg need to move together. Keep your knees close to the ground as you move backward. Crawl all the way back to the end of the rope.
