Exercise & Movement

Woman Ready to Workout

 


“Experiment, practice, learn and play with a variety of different training methods do not limit yourself to one particular training style”

Exercise, movement and physical activity will improve the quality of your life. This is scientifically proven. So why aren’t we doing more of it?

Too busy, don’t like it, can’t be bothered… the list goes on

Now most of us intend on doing more exercise, intention means nothing without action.

How do we get past these excuses?

You can focus on the positive things exercise has to offer and you will gain by making it a part of your life.

  • Increased strength
  • Increase fitness
  • Increased energy levels
  • Improved sleep patterns
  • Decreased stress levels
  • Increase your lean muscle mass
  • Lower body fat %
  • Improve and decrease blood pressure
  • Improve range of motion and mobility
  • Improve lung function
  • Increase bone density
  • Decrease chances of developing cancer
  • Decrease visceral fat levels (fat that surrounds organs)

And this is all scientifically proven.

Now if exercise stops or does not even start then the benefits above will not be achieved.

At Edge Performance we have taken the martial art belt ranking system and developed it into our very own 10 step Movement, skill, strength and energy system ranking program.

Your body is capable of so much, here is a breakdown of what our systems will help you achieve.

Movement

The human body was made to move in a number of diverse ways. Experimenting, exploring and playing with a variety of different movement-based workouts will do wonders for your health.

Here is an example of different types of movement-based workouts you can do.

  • Squatting
  • Lifting
  • Pushing
  • Pulling
  • Shadow boxing
  • Yoga inspired flow work
  • Walking
  • Climbing
  • Crawling
  • Rolling
  • Jumping
  • Dancing

And I am sure you could come up with much more.

‘’Experiment, practice, learn and play’’

Strength

Nearly every physical and athletic attribute that human’s poses is built off good levels of strength.

Strength training should form the base for all your future training sessions.

Increasing your strength needs to be personalised, progressive and realistic.

Increasing your strength can come about in many ways and you will find that most of us will tend to prefer one over the other. Remember balance is key!
Whether you are lifting, pushing, pulling or overcoming your own body weight you can get stronger.

Skill

Lifting and getting stronger is a skill, respect the process.

Kettlebell based strength training needs to be technically sound and proficient for progression to occur.

Within our skill-based section we include a variety of different Kettlebell based movement to test and challenge your strength & skill levels.

Energy System Development

Your energy system is what you might commonly refer to as ”cardio”.

Your energy system can help you perform many different activities. Think of the following;

  • Running for 3 – 5km
  • Sprinting 100 – 200m
  • Running 500m
  • Skipping
  • Boxing
  • Playing a sport
  • Bike riding
  • Interval based cardio training
  • Wrestling

Your body uses different energy systems or pathways to power you through these activities, and when you are playing a sport you may find that you use a combination of all of them.

So, you can see how just walking on a treadmill for 40 minutes is basically limiting your progression and will only take you so far.

The best thing about our program is you are only competing against yourself and your last effort.

Our systems will provide you with direction, motivation, constant challenges and real sense of achievement. This will help you grow and develop.

You could potentially commit to a 10-week plan that will transform your life forever!

Below we have included each challenge for you to view and use as a workout guide.


 

Workout 1
Warm up
Row 200m – Foam roll – Bike for 2 min

A1. DB Walking lunges – 2 sets – 12 repetitions
A2. Push ups – 2 sets – 6 – 15 repetitions

B1. Suspension body pull – 2 sets – 6 – 12 repetition s
B2. KB Deadlift – 2sets – 8 repetitions

C1. DB Seated shoulder press – 2 sets – 8 – 10 repetitions
C2. DB Step ups – 2 sets – 12 repetitions

Core – Front plank – 2 sets x 10 – 20 seconds

Energy system – Complete the following workout and time yourself from start to finish
Row 500m
Run / walk 1km
Skip 100 rotations
Time =


 

Workout 2
Warm up 5 – 10 – Easy 8 x 2 sets – Row x 200m

A1. DB Walking lungs – 3 sets – 12 repetitions
A2. Push ups – 3 sets – 8 – 20 repetitions

B1. KB Deadlifts – 3 sets – 8 repetitions
B2. DB Shoulder press – 3 sets – 8 – 10 repetitions

C1. Suspension Body Pull – 3 sets – 8 – 12 repetitions
C2. Db Step ups – 3 sets – 12 repetitions

Core
Side plank x 15 sec – Front plank x 30 sec x 2 sets

Energy System Workout
This is the same energy system challenge as your last workout. Try to improve on your last time.
Row 500m
Run / walk 1km
Skip 100 rotations
Time =


 

Workout 3
Warm up – Easy 8 x 2 sets – Skip 50 rotations – Row 200m

Movement
A1. Overhead squat – use a very light bar – 2 sets – 5 repetitions
A2. Turkish Get Up – 2 sets – 3 repetitions each side

Strength
B1. Bench press – 5 sets – 5 repetitions

C1. Deadlift – 5 sets – 5 repetitions

D1. Goblet squat – 3 sets – 15 – 12 – 10 repetitions
D2. Chin ups – 3 sets – 5 repetitions

C1. KB Swings – 2 sets – 15 repetitions

Core
Full sit ups – 2 sets – 10 repetitions

Energy System Workout
Record your time for the workout
Row 600m
Run / walk 1.5km
Skip 100 rotations
Time =


 

Workout 4
Warm up
Easy 8 x 1 set – Row 200m
Easy 8 x 1 set – Bike – 30 seconds fast – 30 seconds easy

Movement
A1. Overhead squat – progress with the weight – 2 sets – 9 repetitions
A2. Turkish Get Up – 2 sets – 2 repetitions each side

Strength
B1. Bench press – progression – 3 sets – 5 – 3 – 1 repetitions

C1. Deadlift – progression – 3 sets – 5 – 3 -1 repetitions

D1. Goblets squats – 3 sets –
D2. Chin ups – 3 sets

E1. KB Swing – 3 sets – 20 – 18 – 16 repetitions

Core
Full sit up without assistance – 2 sets – 10 repetitions

Energy System Workout
Take your time and compare it to your last results
Row 600m

Run / walk 1.5km

Skipping 100 rotations
Time =


 

Workout 5
Warm up
Skipping x 100 rotations
Butt kicks x 10m
High knees x 10m
Hip lifts x 10
Cobra stretch
X 2 sets

Movement
A1. Overhead squat progression with weight – 2 sets – 6 repetitions
A2. Turkish get up – 2 sets – 2 repetitions each side

Strength
B1. Back squat – Establish a 1rm with good technique

C2. Military press – Establish a 1 – 3rm with good technique

D1. Chin ups – 5 sets – 2 – 5 repetitions each set

Skill set – KB Complex
Complete 6 repetitions of each exercise, this is one cycle. Complete two cycles to complete 1 set.
KB Swing / KB Press / KB Walking Lunges – 2 sets – 6 repetitions

Core
Hollo hold 10 – 20 seconds
Superman hold 10 – 20 second
2 sets

Energy System Workout
Complete this entire circuit for a time

Round 1
Row 300m
6 burpees
Skip 50 rotations
Round 2
Row 200m
6 burpees
Skip 40 rotations
Round 3
ROW 100M
6 burpees
Skip 30 rotations

Time =


 

Workout 6
Warm up
Easy 8 x 2 sets – Row 200m – Bike x 2min – Foam roll and mobility x 2 min

Movement
A1. Overhead squat with a progression in weight – 2 sets – 4 – 6 repetitions
A2. Turkish get up with a progression in weight – 2 sets – 2 repetitions each side

Strength
B1. Back squat aim for a progression in weight – 3 sets – 5 – 3 – 1 repetitions

C1. Military press aim for a progression in weight – 3 sets – 5 – 3 – 1 repetitions

D1. Chin ups – 5 sets – aim for a progression in repetitions

Skill set – KB Complex
6 repetitions of each exercise is 1 cycle, perform 3 cycles in each set.
KB Swings / KB Shoulder press / KB Lunges
2 sets – 6 reps

Core
Hollow hold 20 – 30 seconds
Superman hold 20 seconds

Energy System Workout
Try to beat your last time

Round 1
Row 300m
6 burpees
50 Skipping rotations
Round 2
Row 200m
6 burpees
40 Skipping rotations
Round 3
Row 100m
6 Burpees
30 Skipping rotations
Time =


 

Workout 7
Warm up
Row 500m – Foam roll whole body
Bike 2min – Easy 8 x 2 sets

Movement
A1. Overhead squat with Olympic bar progression with weight – 2 sets – 4 repetitions
A2. Double arm KB Get up – 2 sets – 4 repetitions in total

Strength
B1. Sumo Stance Deadlift establish a 1rm – 3 sets – 5 – 3 – 1 repetitions

C2. Bench Press establish a 1rm – 3 sets – 5 – 3 – 1 repetitions

Skill
KB Clean & press – 2 sets – 4 repetitions each side

Energy System Workout
This workout progresses toward a Metabolic style workout. Its going to be tough, take your time, focus on technique and enjoy the challenge.

Round 1
KB Swings x 15
ROW 300M
Run 200m
Skipping 50 rotations

Round 2
KB Swing x 15
Row 200m
Run 200m
Skipping 50 rotations

Round 3
KB Swing x 15
Row 100m
Run 200m
Skipping 50 rotations

Time =


 

Workout 8
Warm up
Row 500m – Foam roll whole body
Bike 2min – Easy 8 x 2 sets

Movement
A1. Overhead squat with Olympic bar progression with weight – 2 sets – 4 repetitions
A2. Double arm KB Get up – 2 sets – 4 repetitions in total

Strength
B1. Sumo Stance Deadlift establish a 1rm – 3 sets – 5 – 3 – 1 repetitions

C2. Bench Press establish a 1rm – 3 sets – 5 – 3 – 1 repetitions

Skill
KB Clean & press – 3 sets – 4 repetitions each side

Energy System Workout
This workout progresses toward a Metabolic style workout. Its going to be tough, take your time, focus on technique and enjoy the challenge.

Round 1
KB Swings x 15
ROW 300M
Run 200m
Skipping 50 rotations

Round 2
KB Swing x 15
Row 200m
Run 200m
Skipping 50 rotations

Round 3
KB Swing x 15
Row 100m
Run 200m
Skipping 50 rotations

Time =


 

Workout 9
Warm up
Skipping x 50 rotations – Row 200m – Skipping 50 rotations – Row 200m
Foam roll – Mobility

Movement
A1. Overhead squat with Olympic full range of motion – 2 sets – 6 repetitions
A2. Double Turkish Get Up – 2 sets – 2 repetitions

Strength
B1. Back squat – 3 sets – 5 – 3 – 1 repetitions

C1. Military press – 3 sets – 5 – 3 – 1 repetitions

Skill
D1. KB Snatch – 3 sets – 4 repetitions

Core
Front plank with tension 1min
Side plank 20 sec each side
2 sets

Energy System Development

Round 1
KB Swing x 20
Row x 500
Run 1km
10 Burpees

Round 2
KB Swing x 18
Row x 400m
Run 800m
8 Burpees

Round 3
KB Swing x 16
Row x 300m
Run x 600m
6 Burpees

Time =


 

Workout 10
Warm up
Skipping x 50 rotations – Row 200m – Skipping 50 rotations – Row 200m
Foam roll – Mobility

Movement
A1. Overhead squat with Olympic full range of motion – 2 sets – 6 repetitions
A2. Double Turkish Get Up – 2 sets – 2 repetitions

Strength
B1. Deadlift – 3 sets – 5 – 3 – 1 repetitions

C1. Bench press – 3 sets – 5 – 3 – 1 repetitions

Skill
D1. KB Snatch – 3 sets – 4 repetitions

Core
Front plank with tension 1min
Side plank 20 sec each side
2 sets

Energy System Development

Round 1
KB Swing x 20
Row x 500
Run 1km
10 Burpees

Round 2
KB Swing x 18
Row x 400m
Run 800m
8 Burpees

Round 3
KB Swing x 16
Row x 300m
Run x 600m
6 Burpees

Time =

View Wendler 5 – 3 – 1