ANCORE: Ultimate
ANCORE
Functional TrainingANCORE Ultimate is a super challenging 4-Week program (4 days per week) with dedicated lower and upper body workouts. Total body programs are weaved into the mix to achieve ultimate ANCORE training results!
Required Tools:
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(2) ANCORE Pro or ANCORE units
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Waist Belt
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Straight Bar
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Tricep Rope
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Ankle Strap
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Pad or Mat for Kneeling
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Bench or Plyo Box
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Foam Roller
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Dumbbell or Kettlebell
Circuit
A
4 Rounds of 60 seconds work, 15 seconds rest: 1. Quad Walks 2. Rear Loaded Hip Hinge 3. Straight Arm Pulldown 4. 1 Arm 1 Leg Balance Row, Right Side 5. 1 Arm 1 Leg Balance Row, Left Side 6. Reverse Crunch (may use handle if tricep rope not available)
Circuit
A
10 Reps (Per Side - if applicable) of each exercise for As Many Rounds as Possible for 10-20 minutes: 1. Resisted Squat 2. Reverse Lunge 3. Plank to Pike 4. Double Leg Hip Thrust 5. Total Body Extension Rest in between rounds.
Circuit
A
Round 1: 20 Reps Round 2: 15 Reps Round 3: 10 Reps Round 4: 5 Reps 1. Wall Hack Squat 2. High Plank Knee to Elbow, Right Side 3. High Plank Knee to Elbow, Left Side 4. Internal Rotation, Right Arm 5. Internal Rotation, Left Arm 6. Suitcase Split Squat, Right Side 7. Suitcase Split Squat, Left Side 8. External Rotation, Right Arm 9. External Rotation, Left Arm
Circuit
A
4 Rounds of 45 seconds of work, 15 seconds of rest: 1. Cable Row Overhead Press, Right Side 2. Cable Row Overhead Press, Left Side 3. Squat Jack Tricep Pressdown 4. Tricep Pressback & Hammer Curl, Right Side 5. Tricep Pressback & Hammer Curl, Left Side 6. Squat Jack Tricep Pressdown 7. Side Plank Hip Flexion, Right Side 8. Side Plank Hip Flexion, Left Side
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.
