Daily Session 3/17/13

 

Warmup for 10-20 minutes

Dynamic Stretch for 5-10 minutes

Prep exercises: 2 sets

OH Stick Squat x15

Sit Ups x 25

BW SL Squat x 15ea

Jump Rope x 150

Conditioning: rest is the same time that you completed the 300 yd shuttle.

300 yd shuttle x 3

Bucket #1 for 4 sets

Br. Jumps x 5

dB Squats x 10 4 (sec down, 4 sec pause & 4 sec up)

Clock Lunges x 4ea (front, side , rev)

Conditioning: rest is the same time that you completed the 300 yd shuttle & 200 yd shuttle.

300 yd shuttle x 2

200 yd shuttle x 2

Bucket #2 for 3 sets 

push ups x 30

prone rows x 15ea

X Chops x 20ea

Conditioning: rest is the same time that you completed the 300 yd shuttle, 200 yd shuttle & 100 yd shuttle.

300 yd shuttle x 1

200 yd shuttle x 2

100 yd shuttle x 3

Cool Down: static stretch

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

 

 

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