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  • Time Stamp Move Starting LEG Prep Time Reps: Track: Structure

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    Dang Duy Hien
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    The document outlines two workout tracks - "Structure" and "Drop the Bass". The Structure track consists of various arm circles, cross reaches, punches, kicks and squats performed for a specified number of repetitions. The Drop the Bass track focuses on lower body exercises like sumo squats, strikes, knee lifts and wood choppers, alternating between left and right legs. Both tracks provide timestamps and details on movement, starting leg, prep time and number of repetitions for each exercise.

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    The document outlines two workout tracks - "Structure" and "Drop the Bass". The Structure track consists of various arm circles, cross reaches, punches, kicks and squats performed for a specified number of repetitions. The Drop the Bass track focuses on lower body exercises like sumo squats, strikes, knee lifts and wood choppers, alternating between left and right legs. Both tracks provide timestamps and details on movement, starting leg, prep time and number of repetitions for each exercise.

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    © All Rights Reserved
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    10 views5 pages

    Time Stamp Move Starting LEG Prep Time Reps: Track: Structure

    Uploaded by

    Dang Duy Hien
    The document outlines two workout tracks - "Structure" and "Drop the Bass". The Structure track consists of various arm circles, cross reaches, punches, kicks and squats performed for a specified number of repetitions. The Drop the Bass track focuses on lower body exercises like sumo squats, strikes, knee lifts and wood choppers, alternating between left and right legs. Both tracks provide timestamps and details on movement, starting leg, prep time and number of repetitions for each exercise.

    Copyright:

    © All Rights Reserved
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    of 5

    TRACK: STRUCTURE

    TIME MOVE STARTING PREP REPS


    STAMP LEG TIME
    00:07 One arm back + One arm extended ▼

    00:13 Circle Left Arm Back (outward) > Core 2


    Rotation (back)
    00:20 Circle Left Arm Back (inward) > Core 2
    Rotation (back)
    00:27 Circle Right Arm Back (outward) > Core 2
    Rotation (back)
    00:35 Circle Right Arm Back (inward) > Core 2
    Rotation (back)
    00:42 Cross Reach (up/down) 4 Left 1
    00:50 Cross Reach (down/up) 4 Right 1
    00:57 Speed Bag (side to side) 8 Alternate 1
    01:04 Triceps Extension 8 Alternate 1
    01:12 Cross Punch (diagonal) 8 Alternate 1
    01:19 Upper Cut 8 Alternate 1
    01:26 Hook 8 Alternate 1
    01:34 Elbow Strike 8 Alternate 1
    01:41 Shuffle (forward) 3 > Basic Squat > Shuffle Left 6
    (back) 3 > Sumo Squat
    02:03 Cross Punch (diagonal) 8 Alternate 1
    02:11 Upper Cut 8 Alternate 1
    02:18 Hook 8 Alternate 1
    02:26 Elbow Strike 8 Alternate 1
    02:33 Shuffle (forward) 3 > Basic Squat > Shuffle Right 6
    (back) 3 > Sumo Squat
    02:57 Dynamic Stretch (open legs wide) ▼
    02:58 Side Lunge (right) > Side Lunge (left) > 1
    Runners Lunge (left) > Plank (hold) > Right
    Runners Lunge > Go Back Up 1
    03:12 Side Lunge (left) > Side Lunge (right) >
    Runners Lunge (right) > Plank (hold) > Left
    Runners Lunge > Go Back Up
    03:27 Leap (side) 4 > Rear Lunge > Knee Lift 2 + Alternate 4
    Core Rotation
    03:57 March Alternate ▼
    TRACK: DROP THE BASS

    TIME MOVE STARTING PREP REPS


    STAMP LEG TIME
    04:11 Sumo Squat Position ▼
    04:15 Strike (forward) 2 > Double Block (out/in) Alternate 8
    04:48 Knee Lift (right) 3 > Knee Lift (front knee) Left 4
    05:04 Knee Lift w/Propulsion (right) 3 > Knee Lift Left 4
    w/Propulsion (front knee)
    05:21 Hip Circle (open) 2 > Wood Chopper 4 Left 2
    05:36 Hip Circle (open) 2 > Knee Lift + Core Rotation Left 2
    > Wood Chopper 4
    05:52 March ▼

    05:56 Sumo Squat Position ▼


    06:00 Strike (forward) 2 > Double Block (out/in) Alternate 8
    06:31 Knee Lift (left) 3 > Knee Lift (front knee) Right 4
    06:48 Knee Lift w/Propulsion (left) 3 > Knee Lift Right 4
    w/Propulsion (front knee)
    07:05 Hip Circle (open) 2 > Wood Chopper 4 Right 2
    07:21 Hip Circle (open) 2 > Knee Lift + Core Rotation Right 2
    > Wood Chopper 4
    07:36 March ▼

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