ANCORE: Foundations
ANCORE
Functional TrainingWorkout 5 days per week for 5 weeks with this foundational cable training program. Take your basic movements that you typically use a dumbbell, kettlebell, or barbell and insert an ANCORE Pro to level up your game!
Required Tools:
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ANCORE Pro or ANCORE unit
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Tricep Rope
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Straight Bar
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Ankle Strap
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Waist Belt
Circuit
A
4 Rounds of 45 seconds of work, 15 seconds of rest: 1. Squat to Row, Right Arm Row 2. Squat to Row, Left Arm Row 3. Two Arm Tricep Overhead Extension 4. Reverse Lunge, Alternating Legs 5. Single Leg Lower with Upper Body Resistance
Circuit
A
6 Rounds of 30 seconds work, 10 seconds rest: 1. Alternating Lateral Lunge to Upright Row 2. Two Arm Lat Pulldown 3. Cable Split Squat, Right Leg 4. Cable Split Squat, Left Leg 5. Kneeling Crunch
Circuit
A
Round 1: 20 Reps Round 2: 15 Reps Round 3: 10 Reps Round 4: 5 Reps 1. Single Arm Bicep Curl with Reverse Lunge, Right Side 2. Single Arm Bicep Curl with Reverse Lunge, Left Side 3. Tricep Pressback, Right Arm 4. Tricep Pressback, Left Arm 5. Standing Hamstring Curl, Right Leg 6. Standing Hamstring Curl, Left Leg 7. Single Arm Deadbug, Right Side 8. Single Arm Deadbug, Left Side
Circuit
A
4 Rounds of 60 seconds work, 15 seconds rest: 1. Plank Walkout 2. Passover Press 3. Cable Assisted Squat 4. Double Arm Deadbug
Circuit
A
10 Reps per Side per Exercise for As Many Rounds as Possible for 10-20 minutes: 1. Squat to Single Arm Bicep Curl 2. High Plank Tricep Pressback 3. Single Leg Cable Deadlift 4. Oblique Crunch Rest in between rounds.
ANCORE Training
ANCORE provides a space-saving, portable, and affordable cable machine that can be used in any training, performance, or rehab setting. From high-speed power-building movements to slow strength-building movements, ANCORE enables you to workout with total flexibility. Our mission is to provide a compact, portable, cable experience that enables you to train without limits.
