Daily Session 6/15/13

General Warm Up: 5-10 minutes

Dynamic Stretch: 5 min

Prep: 2 Rounds

dB Pick Up & Reach x 15ea

SL Squat x 8ea

Upper Body Bridge x 1 minute

Bucket #1: 5 Rounds

Box Jumps x 5

Wall Ball Squat x 15

Jump Rope x 50

Bucket #2 x 4 sets

dB split Squats x 10, 9, 8, 7ea

Chin Ups x 7, 8, 9, 10

Jump Rope x 50

Home Workout: Complete 3 Rounds of the following exercises with no rest. Rest 2 min. Complete 2 Rounds of the following exercises with no rest. Rest 2 min. Complete 1 round of the following exercises no rest.

1 leg bench squats x 15ea

Upright rows x 15ea (dB)

Hamstring curls on physioball x 15 (2 feet)

Wall sit x 1 min, 45 sec, 1:30 sec

Conditioning Workout: x 8

 100 yard shuttle (25 yards apart) – make in 18 secs

Rest 18 sec

Cones (cones at 5,10,15,20 & 25 yards) – make in 35 sec

Rest 35 sec

35 m sprint – make in 5 sec or less

Rest 1 – 2 min after each set

 

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