Daily Session 3/15/13

Warm Up 5-10 minutes – ride, run row or use multi directional movement patterns

Dynamic Stretch – 5-10 minutes

Prep x 2 sets

dB Pick Up & Reach x 15ea

Star Squats x 5ea

SL Squat x 8ea 

Bucket#1 x 4 sets

MB chest pass x 15

Flat bench chest press (BB or dB) x 10

Bear crawl x 1 lap at 20 yards – fwd out, backwards back

Bucket #3 x 3 sets

1 leg hip lift w/1 ft on medball x 8ea x 15ea

alt db shoulder press x 10ea

med ball slams x 25

RDL w/DB  x 10

plank hold x 1 min, 1:15, 1:30 sec

Conditioning:

½ mile run  – Rest 1:30

run to and back from 10 yd, 20 yd, 60 yd – Rest 1 min

¼ mile run – rest 1 min

run to and back from 10 yd, 20 yd, 60 yd – Rest 1 min

run to and back from 10 yd, 20 yd, 60 yd – Rest 1 min

¼ mile run in – rest 1 min

run to and back from 10 yd, 20 yd, 60 yd – Rest1 min

½ mile run – Rest

cool down: static stretch

*remember to consult with your physician before you start any exercise program.

 

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