Daily Session 5/25/13

General Warm Up: 10 minutes of various athletic movements (skips, jogs, high knees, butt kickers, shuffles, etc.)

Dynamic Stretch: 5-10 minutes

Prep: 2 Rounds (use light dB’s)

Alternating Forward Lunges x 10ea

Split Stance (SS) Alt. Golf Swings x 10ea

3 point Plank Hold x 30 sec ea.

Perform 3 Rounds of the following exercises:

SL Butt Burner & Hop x 10ea

Lateral High Knee Runs @10 yards x 3 Laps

dB Push & Row x 10

Fwd Shuffle @ 10 yards w/Sprint Return x 4 Laps

dB Front Raise Hold x 20 sec

2 Foot Diagonal Hops (travel forward) @ yards w/Sprint Return x 4 Laps

Home Workout: Complete 3-5 rounds of the following exercises (BW only). After each round complete 75 jump ropes, 50 jumping jacks, 40 mountain climbers and a 30 sec high knee run in place.

SL Butt Burner and Hop x 12ea

Push Up and Opp. Toe Touch x 12ea

3 point Plank Hold x 40 sec each.

Conditioning Workout: Complete 5 Rounds of the following (Set up 2 cones at 20 yards apart).

Jog back and forth for 30 sec

1 Sprint 1 jog for 30 sec

Sprint Sprint for 30 sec.

Rest 1:30 sec between rounds

Cool Down: Standing Static Stretch

 

 

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