Hit the Deck WOD – Unleash Your Greatest Exercise But!
Able to get stronger, sooner, and extra assured in your health? In the present day’s Exercise of the Day on the Academy of Self Protection known as Hit the Deck, and it’s designed to maintain you shifting, sweating, and constructing actual practical power. This dynamic WOD presents a mixture of body weight actions, bag work, and a bit of apparatus to offer you a complete exercise expertise.
What’s a WOD? A WOD, or Exercise of the Day, is a high-intensity routine that modifications day by day, retaining your exercises recent and difficult. The GRIT health program in Santa Clara crafts these exercises to suit everybody—from newbies simply beginning their health journey to superior athletes who wish to push their limits. The perfect half? You may at all times modify the actions to fit your health stage.
In the present day’s WOD: Hit the Deck
This WOD has 9 actions, every hitting a unique muscle group and ability. Right here’s the way it goes:
- 8 Deck Squats – Decrease your physique right into a full squat, roll again right into a seated place, then roll ahead and arise. Preserve your core tight and concentrate on clean, managed actions.
- Modification: Use fingers to help getting up if wanted.
- 8 V-Ups – Lie in your again and raise each your legs and higher physique to kind a V form. Have interaction your core all through.
- Modification: Bend knees or attempt alternating single-leg V-Ups.
- 8 Dips – Discover a bench or sturdy floor, place your fingers on it, and decrease your physique. Nice for triceps!
- Modification: Bend your knees to cut back depth.
- 8 (2 Elbows + Knee) – Begin in a standing place, carry out two elbow strikes adopted by a knee strike. Think about placing a goal in entrance of you.
- Modification: Decelerate the motion to make sure correct kind.
- 8 Guard Punches – Stand in a fighter’s stance, and punch ahead with each arms whereas sustaining guard place.
- Modification: Concentrate on slower, managed punches if wanted.
- 8 (3 Punch + Kick) – Three punches adopted by a robust entrance kick.
- Modification: Kick decrease or do a knee raise if stability is a matter.
- 8 Goblet Squats – Maintain a weight (dumbbell or kettlebell) near your chest and carry out a squat.
- Residence Possibility: Use a backpack full of books or water bottles.
- 5 Bag Slams – Slam a heavy bag onto the bottom with full power, utilizing your core and legs for energy.
- Residence Possibility: Use a heavy pillow or cushion for security.
- 20 Plank Kickouts – In a plank place, kick one leg out to the aspect, alternating between legs.
- Modification: Maintain a static plank if kickouts are too intense.
Maximizing Your Exercise
- Heat-Up: Spend 5-10 minutes warming up your muscular tissues earlier than beginning. Strive dynamic stretches, mild cardio, or shadowboxing to get the blood flowing.
- Keep Hydrated: Preserve a water bottle close by and take sips between workouts to remain hydrated.
- Tempo Your self: It’s vital to discover a rhythm that retains your depth excessive however sustainable. Push your self, however maintain good kind.
- Cool Down: End with stretches that focus on the foremost muscle teams used on this WOD, particularly your legs, core, and shoulders.
- Share Your Progress: Snap a photograph of your self in motion and tag us on social media to hitch the GRIT group!
Be part of Us for Extra!
This is only one instance of the high-energy exercises you’ll discover in our GRIT health program in Santa Clara. Need to expertise it firsthand? Join a free trial class on the Academy of Self Protection. It’s the proper approach to see if group health courses are best for you!
