Daily Session 5/23/13

Stretch and Warmup

10-15 minutes

Dynamic Prep: Perform for 3 rounds

TRX Tuck @ :15/ TRX Pike @ :15

Squat @ :20/ Squat Jump @ :20

Shuffle Shuffle @ 5 yards/ Sprint – Back pedal @ 20 yards

75 yards shuttle run @ 25 yards x 8

Bucket 1: Perform for 3 rounds

DB Single Leg Reverse deadlift x 12 each

DB Pickup and press x 12 each

DB Lateral Punches x 12 each

DB Alternating Reverse Fly x 12

125 yard shuttle @ 25 yards x 6

Bucket 2: Perform for 3 rounds

Crossover Lunges x 8 each

Golf Squat x 8 each

Single Leg Pile Driver x 8 each

Split Squat High Pull/ Push Press x 8 each

25 yard shuttle @ 25 yards x 10

Bucket 3: Perform for 3 rounds

Superman x 20

Prone Alternating shoulder taps x 20 each

V-up x 20

Bridges x 20

175 yard shuttle @ 25 yards x 4

Cooldown and Stretch

10-15 minutes

Home Workout: Comeplete 3 Rounds of the following exercises. Perform each exercise for 45 seconds. No rest rest between exercises. Rest 2 min between rounds.

Plank Hold

Hip Lift Hold

Alternating spiderman

Inch worms

SL balance hold (eyes closed)

Conditioning Workout: Rest 2:1 work/rest rest ratio between reps. Rest 2-3 minutes between sets.

75 yard shuttle run @ 25 yards x 8

125 yard shuttle run @ 50 yards x 4

50 yard shuttle run @ 25 yards x 6

125 yards shuttle run @ 50 yards x 4

25 yard sprint x 8

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