Daily Session 6/3/13

Warmup and Stretch

10-15 minutes

65% Band Skips x 3 laps

Bucket 1: Perform for 6 rounds

Dumbbell Chest Press x 6

Pushups x 6

75% Band High Knee Run x 3 laps

Bucket 2: Perform for 4 rounds

2-way dumbbell squat x 6 each

4-way butt burner x 6 each

85% Band Sprints x 3 laps

Band reverse squat walk x 3 laps

Bucket 3: Perform for 3 rounds

Dumbbell Pile Driver x 20

Dumbbell Load and Explode x 10 each

Dumbbell Hip Toss x 10 each

Dumbbell Single Arm High Pull

Band Sprint x 3 laps

Cooldown and Stretch 

10-15

Home Workout: Complete 3 Rounds performing each exercise for 40 sec. After Completing each round perform 2 sets of scissor jumps x 10ea & wall runs (in place x 10ea leg). 20 sec rest between setsPush Ups

4 way Butt Burner (alternate hand reach and switch at 20 sec)

Upper Body Bridge

Split Squat Hold (switch half way)

OH Duck Walk

Conditioning Workout: Rest 20-30 sec between each rep with no bands. Rest 30-45 sec between reps when running with band.

Skip for Ht @ 25 yards to Forward Run Return x 4

High Knee Run @ 25 yards to Forward Run Return x 4

75% Sprint @ 25 yards to Forward Run Return x 4

Rest 3-4 min

Band Skip for Ht @ 25 yards to Forward Run Return x 3

Band High Knee Run @ 25 yards to Forward Run Return x 3

Band Sprint @ 25 yards to Forward Run Return x 3

 

 

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