Queenax™ of the Week: Agility Workout

Workouts

Queenax™ of the Week: Agility Workout

Try this agility sequence and explore the art of Superfunctional™. These exercises will challenge your stamina, balance, proprioception, upper body strength and grip strength.

Workout Instructions

  • Position two Superfunctional bars side-by-side, setting one at the lowest setting (level 9) and one at an overhead position.
  • Perform entire circuit without rest, alternating bars as needed. Rest for two minutes and repeat one or two times more.

Movements

30 seconds: Monkey Ups

 

  1. Grab high bar and orient body along the length of the bar.
  2. Grip bar and place palms in center of bar.
  3. Pull up to one side, keeping shoulders down and elbows close to body.
  4. Lower and repeat on opposite side.

60 seconds: Balance Jumps

 

  1. Stand beside the low bar on a single leg.
  2. Jump over bar and land on opposite leg, holding for five seconds until balanced.
  3. Repeat on opposite side.
  4. Vary landing style with each jump.

90 seconds: Swing and Leap

 

  1. Grab high bar and step back until the straps are tight and arms straight.
  2. Bend knees and run under the bar, keeping arms straight.
  3. At the end of the range of motion, lift legs and swing back.
  4. As you swing forward again, release the bar and leap, focusing on a full foot landing.

60 seconds: Mountain Climbers

 

  1. Place hands on low bar and lift into a plank position.
  2. Bring one leg forward, and then perform a reciprocating knees to chest motion.

30 seconds: Monkey Ups

 

  1. Grab high bar and orient body along the length of the bar.
  2. Grip bar and place palms in center of bar.
  3. Pull up to one side, keeping shoulders down and elbows close to body.
  4. Lower and repeat on opposite side.

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