MAX CAPACITY TRAINING


Day 3 Exercises

  1. Squat-Touch-Reach
  2. Reverse Lunges
  3. Drop Squats
  4. Straight Plank 



Score your 1st round only
 
Post your results!

The Fifty Ten Protocol

There are 4 rounds. In 50 seconds, do as many repetitions of the 1st exercise (squat-touch-reach) as you can. Take a 10 second rest before moving on to the 2nd (reverse lunges), 3rd (drop squats) and 4th (straight plank) exercises. Once you've completed all 4 exercises, you've covered Round 1. Do it again 3 more times to complete Rounds 2, 3 and 4. Total workout time is 16 minutes.

 
Fifty Ten Protocol MCT


Scoring your Fifty Ten workout

Write down the number of reps your performed for each exercise on Round 1 only. For example, if you manage to do 30 squat-touch-reaches, 23 reverse lunges, 29 drop squats and 40 seconds of plank on the 1st round, then type in 30, 23, 29 and 40 on to the top right corner of this page. Click on "Post your results" to record your score, this will post your numbers on your wall. You can hide them from your friends if you want, but I encourage you to share your numbers as a motivator. Keep your numbers handy, you will need them for Week 3.  

1. Squat-Touch-Reach

Position your feet just a little over shoulder-width apart and put your arms straight in the air. While keeping your torso up, lower your body and your arms until you can touch the floor with your fingertips. Come back up to your starting position to complete the move. If you cycle through the move 30 times, log 30 on the top right of this page.
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2. Reverse Lunges

Stand in a straight and relaxed position. Step back with your right foot and simultaneously bring your right knee down an inch from the floor so that your left quadriceps is horizontal with the ground. Push yourself back up to a standing position and start over with the other leg. Count every lunge. If you lunge 5 times on the right and 5 times on the left, log 10 as your score. 

 
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3. Drop Squats

Position your feet shoulder-width apart and put your arms straight in the air. While keeping your torso up, hop into a down squat position with your feet spread 1 yard (3') apart and your hands by your sides. Keep your back straight the whole time. Jump back into your starting position to complete the move. Score it just like squats.

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4. Straight Plank

Lay stomach down on the floor, feet together. Place your hands under your shoulders and push yourself up into a straight plank. Keep your back straight and your stomach tucked in. Look a foot in front of you. Hold this position for as long as you can. Your score is based on how long you can stay in the position with good form. If you hold the plank for 50 seconds, write down 50 on your log sheet.












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Go as fast as you can with good form!
 


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