Daily Session 4/22/13

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

Dynamic Stretch – 5-10 minutes

Prep: 2 sets

dB Squat & Swing x 8

dB Sit w/OverHead (OH) Press x 8

dB X Chop x 8ea

Fitness: 150 yard Shuttle Run x 3. 30 sec rest between each rep.

Bucket #1: 3 Rounds

Inverted Row x 12

dB Chest Press x 12

dB Bow Saw (Split Stance) x 12 ea

Line Hops x 12ea Forward/Back & Side/Side

Fitness: 150 yard Shuttle Run x 4. 30 sec rest between each rep.

Bucket #2: 3 Rounds

Blast Offs x 12ea

Lawn Mowers x 12ea

Clap Push Ups x 12

Fitness: 150 yard Shuttle Run x 5. 30 sec rest between each rep.

Home Workout: Crazy 8’s

Complete 8 rounds of the following exercises. Rest 2 min between each round.

Scissor Jumps 

Split Squats

Lying x chop

Pike Push Ups

Bear Crawl @ 10 yards

Superman

Up Up Down Down (upper extremity)

Step Ups

Conditioning Workout: Bike Workout

5 minutes  warm up (level 1) over 60rpm’s

60 seconds (Level  3) over 100rpm’s

20 seconds  (Level 1) over 60 rpm’s

Repeat this 8x

2 minutes rest (level 1) over 60 rpm’s 

90 seconds (level  2) over 100rpm’s

30 seconds (level 1) over 60 rpm’s

Repeat  this 6x

 5 minutes cool down (level 1) over 60 rpm’s

Cool Down: Static Stretch

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