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    Rushes Program

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    Bob
    This document provides a workout routine consisting of 3 exercises done in 3 sets each: 1) 20m rushes - sprinting back and forth over a 20m distance 3 times per set 2) One minute of chest to floor exercises - lowering and lifting from the chest to the floor without doing a full pushup 3) 10 reps each of back extensions and pushups - maintaining a neutral spine while lifting off the ground or using an exercise ball/BOSU

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    Rushes Program

    Uploaded by

    Bob
    6 views1 page
    This document provides a workout routine consisting of 3 exercises done in 3 sets each: 1) 20m rushes - sprinting back and forth over a 20m distance 3 times per set 2) One minute of chest to floor exercises - lowering and lifting from the chest to the floor without doing a full pushup 3) 10 reps each of back extensions and pushups - maintaining a neutral spine while lifting off the ground or using an exercise ball/BOSU

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    How to do rushes

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    This document provides a workout routine consisting of 3 exercises done in 3 sets each: 1) 20m rushes - sprinting back and forth over a 20m distance 3 times per set 2) One minute of chest to floor exercises - lowering and lifting from the chest to the floor without doing a full pushup 3) 10 reps each of back extensions and pushups - maintaining a neutral spine while lifting off the ground or using an exercise ball/BOSU

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    6 views1 page

    Rushes Program

    Uploaded by

    Bob
    This document provides a workout routine consisting of 3 exercises done in 3 sets each: 1) 20m rushes - sprinting back and forth over a 20m distance 3 times per set 2) One minute of chest to floor exercises - lowering and lifting from the chest to the floor without doing a full pushup 3) 10 reps each of back extensions and pushups - maintaining a neutral spine while lifting off the ground or using an exercise ball/BOSU

    Copyright:

    © All Rights Reserved
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    of 1

    FORCE

    20m Rushes
    3x a week

    1. Do 3 sets of 20m rushes – (to the 20m line & back to the start = 1 set)
    Go fast as you can!

    Start 10m 20m

    Step on the line and place your hands on or behind the line, lie down on
    your stomach and lift your hands, then get up and run ahead.

    2. Do 3 sets of one minute chest to floor

    You don’t have to do a “push up” & you can lower & lift from your knees

    3. Do 3 sets of 10 reps each back extensions (use a ball/BOSU or lift 2


    inches off the ground- maintaining neutral spine) and push ups

    Tovah Fenske - 4 Wing Fitness Coordinator


    Tovah.Fenske@forces.gc.ca
    780-840-8000 ext 8194

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