Daily Session 5/7/13

Warm Up 5-10 minutes – ride, run, row or use multi directional movement patterns

Dynamic Stretch – 5-10 minutes

Prep: 2 Rounds

SB SL RDL & Post. Reach x 8ea

MB Chest Pass x 10

Star Squat x 5

Jump Rope x 75

Bucket #1: 3 Rounds

dB Pile Driver x 5

Push Ups x 10

Rope Slams x 20

Dolly Tuck x 30

Fitness: To Be Completed after Bucket #1 is Finished.

1/4 mile Jog

1/4 mile sprint

50 Crunches

Repeat Run

50 Hip Lifts

Bucket #2: 3 Rounds

Same exercises as Bucket # 1 cut all reps in half.

Fitness: see above

Home Workout: Complete 4 Rounds. Take 1 min rest between rounds. Complete each exercise for 1 minute.

SL RDL & Post. Reach (switch half way)

Star Squat

Jump Rope

Push Ups

Dolly Tucks or Towel Slide Tucks or Physioball Tucks

Hip Lifts

Conditioning Workout: Repeat 3 – 5 times. Rest 1-3 min between each rep.

1/4 mile Jog

1/4 mile sprint

R1-25 Squats; R2-25 Hip Lifts; R3-25 Lunges; R4-25 Burpees; R5-25 sit ups

Cool Down: Standing Static Stretch


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