DEKA STAR 26.5: Power Through Every Station
Today’s Movements:
- RAM Forward Lunge
- Renegade Row
- Dead Ball Shoulder Over
- Tricep Dip
- Box Jump or Step-Up
- Clean & Press
- Sumo Deadlift
- Ab Roller
Today’s workout brings the heat through total-body strength, stability, and explosive movement. You’ll grind through eight stations that demand muscle endurance, control, and core focus. Every rep builds power. Every station earns progress. This format keeps your body guessing and your engine working.
From lunges that test your balance and legs, to ab rollers that challenge your control, there’s no wasted motion here. Every move is purposeful—and by the time you hit that final round, you’ll feel the work you’ve put in.
At-Home Movement Swaps
No gym gear? No problem. Here’s how to stay in the game:
- RAM Forward Lunge → Weighted backpack or water jugs
- Renegade Row → Dumbbells, cans, or any sturdy hand-held weight
- Dead Ball Shoulder Over → Heavier bag or sandbag; mimic the motion
- Tricep Dip → Use a sturdy chair or edge of a couch
- Box Jump/Step-Up → Stairs, step stool, or park bench
- Clean & Press → Weighted backpack or dumbbell
- Sumo Deadlift → Kettlebell, dumbbell, or any heavy object
- Ab Roller → Slow eccentric walkouts or towel sliders on hard floor
Coaching Tips
- Forward Lunge: Keep your chest proud, knee in line, and go deep.
- Renegade Row: Hips stable, core tight—avoid rotating the torso.
- Dead Ball Over: Drive through the hips. Power it up and over.
- Tricep Dip: Elbows point back. Control both up and down.
- Box Jump/Step-Up: Land softly. Choose box height that challenges, not punishes.
- Clean & Press: Snap hips for the clean, use full extension for the press.
- Sumo Deadlift: Wide stance, flat back, tight grip. Drive through your heels.
- Ab Roller: Slow and steady. Keep your spine long and your core engaged.
This workout is all about compound movement. It challenges your strength while testing how well you control and transfer power. These stations aren’t just hard—they’re effective.
Your Challenge Starts Here
The Academy of Self Defense in Santa Clara offers this kind of real-world fitness every day. These classes are designed for all levels, and every movement has a way in—whether you’re scaling or pushing your limits.
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