On Thursday's we perform a rotation of three exercises, every minute on the minute, for 10 min. The current selections include: L-sit, 10 sec / Back Squat, 70%x2 / Box Jump, 4 reps. This allows us to get in a high volume of work in a short amount of time and a variety of stimulus. A static hold, strength practice, and an explosive finish. It also allows for recipricol muscle actions; hip flexion to hip extension, then explosive hip extension on the jump and dynamic hip flexion on the landing. It gets the heart beating and the sweat pouring fast. We are only a few weeks into doing this rotation and the results seem promising. We will have to continue with it for a few more weeks and see how our strength levels pan out before we can decide if this set up is a keeper. Next week we will highlight the upper body rotation.
Connor Burns, Mp '13, can do all 10 sets of 10 sec. L-sits with the legs extended!