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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