Exercise Nine: Ball Slam Station
Squat Toss
Face the target, stand with feet about hip width apart and hold a medicine/slam
ball at chest level with both hands. Squat down, keeping knees over ankles, and
with a power movement, come back up and toss the ball up into the target. Catch
it on the return and lower back down into a squat. Repeat.
Exercise Ten: Assisted Rings Station
Ring Dip
Stand between the rings and grip one ring with each hand. Using your arms, and
with some assistance from your legs, lift your body up. Suspend yourself on the
rings with bent knees. Similar to a dip, lower yourself down by bending your
elbows. When you reach the bottom of the movement, press back up by
straightening the elbows. Repeat up and down. Unlike a fixed dip station, the
rings require a greater amount of control and engage more of the secondary
muscle groups.
Exercise Eleven: Lateral Traverse
Traverse
Reach up and grasp the first bar with both hands. Reach forward to grasp the
next hand-hold, bringing the trailing hand next to it, then repeat, reaching behind
you to grab the next hold, working your way along the bar, then dropping back
down. Repeat.
Exercise Twelve: Cardio Step
Station
Hop Steps
Using your left leg to push off, hop-step up with your right leg onto the platform,
followed by your left leg. Reverse the process back down to the ground. On the
next hop-step, change legs. Repeat and keep this motion going for an intense
cardio workout. When you're finished, grab some more water.
THRIVE Workouts
www.gametime.com/thrive
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