Daily Session 6/5/13

Stretch and Warmup

10-15 minutes

Perform with a partner for 3 rounds

Bucket 1:

Medicine ball squat to step up x 5 each leg

Partner 1: Squat Hold

Partner 2: Skip @ 25 yards, sprint back x 6

Bucket 2:

Medicine Ball Step and Overhead Toss x 5 each leg

Partner 1: Overhead Split Squat Hold (R)

Partner 2: Shuffle @25yards sprint back x 3

Bucket 3:

Medicine ball Single Leg Hip Toss x 10

Partner 1: Split Squat Hold (L) with Overhead Press

Partner 2: Sprint @ 25 yards sprint back

Between each round, complete for 1 round:

Medicine Ball Pushup x 5 each arm on medicine ball

Medicine Ball Situps: RD 1-10, RD 2-15, RD- 20

Bucket 4: Perform for :40 each

100 yard shuttle

Ladder High Knee Run with 25 yard sprint

Dumbbell Squats for :20

Dumbbell Squat Hold for :20

Bucket 5: Perform for 1:00 each

25 yard sprints

2 foot hops through ladder with sprint @ 25 yards

Single Leg Bench Squats x 20 each leg

Squat Jumps

Hip Lift hold

Hip Lifts

Alternating Hip Lifts

Bucket 6: Perform for 1:00 each

25 yard sprints

1 foot hops through ladder with sprint @ 25 yards

Squat Hold

Squats

Squat Jumps

Low Pushup Hold

Pushups

Low Pushup Hold

Bucket 7: Perform for :40 each

25 yard sprints

Icky Shuffle through ladder

Single Leg bench squat :20 each leg

Single Leg Hip Lift :20 each

Hip Lift Hold

 

Cooldown and Stretch

10-15 minutes