One of my favorite go-to movements in the CST Bodyweight Exercise arsenal is the Quad Squat. Not only is it a great movement in and of itself, but it lends itself perfectly to varying degrees of sophistication up and down the ladder.
In this episode of Bodyweight TV we take a look at a Quad Hop to Box. It really takes the idea of quadruped absorption and redirection of energy – inherent in a Quad Squat – and applies it on a dynamic and very functional level.
[I didn't know that strange mist was going to appear - cool special effects though, eh?]
If you’re looking for ideas on how to use this in a program, why not apply the Tabata protocol and replace your regular cardio exercise. Do 8 sets of 20 seconds work and 10 seconds rest for one Round. Do a total of 3-4 Rounds with one minute rest between each.
And if you really want to mop up every last bit of fat released from that brutal session. Follow it up with about 10 minutes of Intu-Flow® and then 14+ minutes of FlowFit®.
How else could you see using the Quad Hop to Box in your training? Let us know in the comments.
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{ 5 comments… read them below or add one }
I like this one. To clarify, that would be 24-32 total sets of 20 seconds?
How often would it be safe to do this/week? Thanks.
Aaron – Yep, your numbers are right. Leave a minute rest between each set of 8 though. The frequency depends a lot on what else you are doing in your training. But the short answer would be 2-3 times per week.
Cheers
I am so intrigued by the mist! Where the heck did it come from?
.-= Jessica´s last blog -> Workout Clothes =-.
Jessica – I think it’s some kinda funky irrigation system for all those plants. But I just pretend it’s dry ice and part of my special effects budget.
killer workout. Couldn’t do the whole cuz i felt like i was going to lose my cookies. Awesome