Queenax Strength and Play

Workouts

Queenax Strength and Play

This four-week program emphasizes progression through upper body and lower body/core exercises while incorporating various sport skill play movements. Weeks 1 and 3 consists of upper body pull and push exercises paired with a sport skill play movement; weeks 2 and 4 include lower body and core exercises paired with a sport skill play movement. Exercise progression is shown during weeks 3 and 4. The program goal is to challenge upper and lower body strength and incorporate play to drive heart rate and increase participant engagement. While a few of these movements are unique to Superfunctional, many can be performed with other suspension fitness products such as TRX® or CrossCore®.

Equipment Needed

  • Queenax
  • Superfunctional
  • Mobile Parallels
  • Strong++
  • Wall Bar
  • Battle Rope
  • Plyo Platform

Workout Recommendations

  • Perform each workout 2 times per week; follow the prescribed work and recovery intervals.
  • Allow at least one day of recovery between workouts.
  • Listen to your body; take extra rest days if you feel fatigued after only one recovery day.
  • Find videos of many of the movement patterns here, as well as set-up information for Superfunctional.
  • View full workout in the finder below or download them here

Author Information

Aaron Feldman
Aaron Feldman's picture

Aaron Feldman, Cooper Fitness Center Professional Fitness Trainer and Small Group Training Instructor


Aaron’s 15-plus years of fitness industry experience spans five states. He has extensive experience in traditional gyms, weight loss retreat centers, cardiac-pulmonary rehab, swim coaching and private training studios. In his own fitness endeavors, Aaron has run marathons and road races and won trophies in natural bodybuilding. He holds a Master of Science in Exercise Physiology from Kent State University and a Bachelor of Science in Sport and Exercise Science from Akron University.

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Joined: 08/27/2018 - 14:41