Exercise of the Week: Explosive Full-Body Tri-Set

September 5, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight an Explosive Full-Body Tri-Set that builds power, core strength and endurance.

Who’s Doing It

  • Craig Kimbrel, Atlanta Braves closer

Muscular Benefits

  • Builds full-body strength and power
  • Improves core strength and stability
  • Increases muscular endurance and overall conditioning

Sports Performance Benefits

This three-exercise circuit blasts nearly every muscle in your body to simulate the fatigue you experience during games. It builds endurance and helps you maintain control, even when fatigue sets in. The Tri-Set builds strength and power with dynamic movements, making it a perfect circuit for transferring weight room strength to the field.

Explosive Full-Body Tri-Set How To

Rope Waves

  • Assume quarter-squat stance holding ropes in front
  • Wave ropes in side-to-side, up and down or circular pattern
  • Continue for specified time

Sets/Reps: 3x10-15 seconds

Overhead Rotational Med Ball Slams

  • Assume athletic stance holding med ball in front
  • Raise med ball overhead, rotate to right and slam med ball on ground
  • Catch med ball on bounce
  • Raise med ball overhead, rotate 180 degrees to left and slam med ball on ground
  • Continue pattern for specified reps

Sets/Reps: 3x3-5 each side

Physioball Jackknife

  • Assume push-up position and dig toes into top of physioball
  • Drive knees to chest to roll ball toward hands, keeping back flat and core stable
  • Extend hips and knees to roll ball to start position
  • Repeat for specified reps

Sets/Reps: 3x10-15

Coaching Points

  • Perform exercises in circuit fashion

Do you have an exercise that you want to see featured as an Exercise of the Week? Leave a comment below.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

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