Daily Session 4/25/13

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

Dynamic Stretch – 5-10 minutes

Prep: 3 Rounds

Staggered Push Up x 5ea

Lateral Shuffle @ 10 yards to 15 yard run x 4

Vertical Jumps (in place) x 15

OH Stick Reverse Lunge x 10ea

Bucket #1: Complete 2 Rounds and then complete the Fitness (see fitness)

Dolly Pikes x 20

Dolly Rollouts x 20

Dolly Leg Curls x 20

Fitness: Shuttle Runs with Cones @ 5, 10, 15, 20 , 25 yards for 2 Rounds. Alternate with a partner for every cone marker. First rep is short to long and 2nd rep is long to short.

Bucket #2: Complete 2 Rounds and then complete the Fitness (see fitness)

SL Posterior Reach x 10ea

dB Full Squat & Pile Driver x 10

dB 1 Arm High Pull x 10

Big Finish: SB Sit Challenge – as many reps as possible in 1 minute – 15lbs for W; 25lbs for M

Home Workout: Complete 4 Rounds

Sit Up with twist twist x 10ea, 12ea, 15ea, 20ea

SL OverHead Posterior Reach x 8ea, 10ea, 12ea, 15ea

Air Plane Push Up x 4ea, 5ea, 6ea, 7ea

Conditioning Workout: Complete 2 rounds of 4 reps at each distance. For 40 yd take 15 sec rest between reps. 80 yards take 25 sec between reps. 120 yards take 35 sec between reps. Take a 3 min rest between Rounds

40 yard sprint; 80 yard sprint; 120 yard sprint; 80 yard sprint; 40 yard sprint

Cool Down: Standing Static Stretch

 

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: