Daily Session 5/2/13

General Warm Up & Dynamic Stretch for 10-15 minutes.

Prep: 2 Rounds 

Rope slams x 30 sec

dB Duck Unders x 30 sec

Sumo Walk and Curl x 30 sec

Workout: perform 3-5 Rounds of the following exercises.

B Drill x 4 laps

Alt. Step Ups x 15ea

dB chest press (on floor) x 15

SL Bench Squat x 15ea

dB Squat Hold x 45 sec

Home Workout: Perform 3-5 Rounds of the following exercises. Each exercise should be done for 30 sec. Rest 15 seconds between ex’s & Rest 2 min between rounds.

Jump Jax

Alt. Rev Lunges

Fast feet over a towel or line

Stability Ball Feet Elevated Push Ups

Lateral Quick Feet over a towel or line

Low Plank Hold

Squat Jumps (touch the floor)

Mountain Climbers

Wall Sit (arms in iron cross position)

2 foot hops over a towel or line

Conditioning Workout: 5 sets of 120 yd Accelerated Sprints

Perform 8 reps per set of the following: 40 yd jog – 40yd strides – 40yd sprint

Rest=40yd walk (20sec) between each rep 

Rest 2 min between sets (keep it active…walk around)

Cool Down: Static stretch on the ground

 

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