Daily Session 7/31/13

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

Dynamic Stretch – 5-10 minutes

 Prep x 2 Rounds

dB Pick Up & Reach x 15ea

Star Squats x 5ea

SL Squat x 8ea

 

Bucket#1 x 5 Rounds

dB jump shrugs x 5

Box Jumps x 5

 

Bucket #2 x 4 Rounds

Front squats (BB or dB) x 10

Chin Ups x 9, 8, 8, 7, 6

 

Bucket #3 x 3 Rounds

1 leg bench squats x 15ea

Up Right rows x 15ea (dB)

Hamstring curls on physioball x 15 (2 feet)

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

 

Conditioning: x 8

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

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

35 m sprint – make in 5 sec or less

Rest 1 min after each set

 

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