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Pegboard Stamina Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

 
 
  • Session 1: Complete as many pegboard ascents and descents as possible in five minutes. Score one point for every peg movement.
  • Session 2: Every minute for five rounds complete 1 slow peg board descent (start with pegs at eye level when standing on high boxes). Keep eyes level with pegs.
  • Session 3: In 45 seconds starting with right peg one hole higher, max unbroken reps of: left peg up, right peg up, left peg up, right peg up, right peg down, left peg down, right peg down, left peg down. Then, rest 45s. Complete four rounds.
  • Session 4: Every 30s for five minutes, starting with right peg one hole higher, ‘x’ unbroken reps of: left peg up, right peg up, right peg down, left peg down. Choose a number that will challenge you.
  • Session 5: Every minute for five rounds complete ‘x’ unbroken peg board ascents and descents. Choose a number that will challenge you.
  • Session 6: In five minutes, progress as far through a peg move ladder as possible, starting with right peg one hole higher. That is: Left peg up, left peg down. Rest. Left peg up, right peg up, right peg down, left peg down. Rest. Left peg up, right peg up, left peg up, left peg down, right peg down, left peg down. Rest, etc.
Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology. He has worked with many thousands of individuals along the full spectrum of health, and has coached at The CrossFit Games. He regularly presents to corporate and fitness industry groups and mentors Fitness Professionals.