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