Ground Attack

 

Summary: Ground Attack focuses on shoulder, core and leg activation in a dynamic fashion, bringing the heart rate up and getting you sweating. Nothing is better than a full-body workout in 20 minutes. Take it to the floor and get after it!

Time: 20 Mins.

Intensity: 7/10

 

 

Bear Crawl (20 Feet)

Lift and bring the RIGHT HAND forward about 18 inches, place the hand on the floor.

Lift and bring the LEFT FOOT forward about 18 inches, place the foot on the floor.

Lift and bring the LEFT HAND forward about 18 inches, place the hand on the floor.

Lift and bring the RIGHT FOOT forward about 18 inches, place the foot on the floor.

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Side Plank Reach Under (10 Reps Each)

Position the body up sideways on the forearm and the downside foot. Form a straight line from the head to feet. The top hand is extended to line up with the down arm.

Reach the Link™ hand under the body as if attempting to grab something behind the body. Follow the Link™ hand with the eyes. 

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Reverse Bear Crawl (20 Feet)

Lift and bring the RIGHT FOOT backwards about 18 inches, place the foot on the floor.

Lift and bring the LEFT HAND backwards about 18 inches, place the hand on the floor.

Lift and bring the LEFT FOOT backwards about 18 inches, place the foot on the floor.

Lift and bring the RIGHT HAND backwards about 18 inches, place the hand on the floor.

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REST: 60 Seconds

REPEAT

 
 

Anchored Bicycle (10 Reps Each)

Lie on the back with the legs extended. Keep the shoulder blades off of the floor. Bring one knees in so leg is at 90 degree angle. Hold for 1 count.

Bring the opposite elbow up to meet the up knee. Push out through heels to starting position in controlled manner while simultaneously repeating the motion with the other leg.

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Anchored Mountain Climber (10 Reps Each)

In all-4-up position on hands and feet. Form a straight line from head to feet. Bring one knee to the chest while keeping all points of leg off the ground and keeping a straight line with the body.

Keep the head and neck relaxed. Return to starting position in controlled manner and repeat with opposite side.

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Anchored Hop-In (10 Reps Each)

In all-4-up position on hands and feet. Form a straight line from head to feet. Hop both knees to chest and bring the feet under the butt.

Keep the head and neck relaxed. Return to starting position in controlled manner and repeat with opposite side.

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REST: 60 Seconds

REPEAT

 
 

V-Up (10 Reps)

Lie on the back with arms above the head and legs extended. The Link™ is in front of the body.

Simultaneously bring the arms and legs to 90 degrees, meeting in the middle. Return to starting position in controlled manner.

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Groiner (10 Reps Each)

In all-4-up position on hands and feet. Form a straight line from head to feet. Lift and bring one foot up next to the same side hand.

Hop the up foot back to original placement while simultaneously hopping the opposite up next to its same side hand.

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1 Arm Plank Row (10 Reps Each)

In all-4-up position on forearms and feet. Form a straight line from head to feet. Bring the hand up to eye level. The elbow will follow the hand. Hold for 1 count.

Keep the core tight and the glutes squeezed. Return to starting position in controlled manner and repeat with opposite side.

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REST: 60 Seconds

REPEAT