ANCORE: Next Level
ANCORE
Functional TrainingANCORE Next Level training is a 4-week program with workouts for 5 days per week. A blend of follow along workouts and timed programs, this one is sure to be a GAME CHANGER!
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
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ANCORE Workout #1
1 x 30:00
Circuit
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4 Rounds of 45 seconds work, 15 seconds of rest: 1. Reverse Lunge, Alternating Legs 2. Kneeling Crunch 3. Alternating Lateral Lunge to Upright Row 4. Single Arm Deadbug, Right Side 5. Single Arm Deadbug, Left Side 6. Cable Skaters, Right Side, 7. Cable Skaters, Left Side
Circuit
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Every Minute on the Minute: Perform 10 reps of each exercise 4 times through for a total of 16 minutes. Rest when the reps are completed until the start of the next minute. 1. Cable Squat 2. Cable Deadlift 3. Two Arm Lat Pulldown 4. Passover Press
Circuit
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4 Rounds of 60 seconds of work, 15 seconds of rest: 1. Lateral Squat to Dynamic Row, Right Side 2. Standing Balance Leg Extensions, Right Side 3. Lateral Squat to Dynamic Row, Left Side 4. Standing Balance Leg Extensions, Left Side 5. Single Arm Cable Fly, Right Side 6. Single Arm Cable Fly, Left Side 7. Cable Pullover
Circuit
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6 Rounds of 30 seconds of work, 10 seconds of rest: 1. Single Arm Bicep Curl with Reverse Lunge, Right Side 2. Single Arm Bicep Curl with Reverse Lunge, Left Side 3. Plyo Lunge 4. Squat to Single Arm Tricep Extension, Right Side 5. Squat to Single Arm Tricep Extension, Left Side 6. Cable Squat Jump
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.
