Daily Session 4/3/13

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

Dynamic Stretch – 5-10 minutes

Prep: 3 sets

Pike Push Ups x 10

SL Squat x 10

dB standing twist x 10ea

Clock Lunge x 5ea (front, side,back)

Fitness: 5 rounds

Lateral Shuffles @ 5 yards x 30 sec

Burpee x 15 sec

Rest x 15sec

Repeat

The Man Maker: Set 1 2 reps; Set 2 4 reps; Set 3 6 reps; Set 4 8 reps; Set 5 10 reps

 

dB Push ups, prone rows, lunges, shoulder press

Fitness: 5 rounds

Lateral High Knee (up and Back) @ 5 yards then Lateral Shuffles @ 5 yards x 40 sec (alt. these two drills for the 40 sec)

Burpee x 20sec

Rest x 20 sec

Repeat

Conditioning: This could be performed after the workout, during the workout or all by itself.

½ mile run in 3:20/Rest 1:30

run to and back from 10 yd, 20 yd, 60 yd in 36 s/Rest1 min

¼ mile run in 1:20/rest 1 min

run to and back from 10 yd, 20 yd, 60 yd in 36 s/Rest1 min

run to and back from 10 yd, 20 yd, 60 yd in 36 s/Rest1 min

¼ mile run in 1:20/rest 1 min

run to and back from 10 yd, 20 yd, 60 yd in 36 s/Rest1 min

½ mile run in 3:20/Rest 1:30

Cool down: Band static Stretch

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

 

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