Monday 1/9/2012 Workout 5:30am-6:30am

Plyometrics with Wayne!

Warm up:
60 sec March in place
60 sec Jog in place
60 sec Tires and Run Lunge (alt. 15 sec)
30 Lunges
30 Deep Squats

Rd 1:
Squat Jump- 30 sec
Run Stance Squat- 30 sec
Airborne Heisman- 30 sec
Twist Combo- 30 sec three direction, 30 sec front-to-back
Repeat

Rd 2:
Squat Reach Jump- 30 sec
Run Stance Squat Reach Pickup- 30 sec
Double airborne Heisman- 30 sec
Military March- 60 sec
Repeat

Rd 3:
Jump Knee Tuck- 30 sec
Run Squat 180- 30 sec
Gap Jump- 30 sec
Jump Shot- 30 sec each side
Repeat

Rd 4:
Rock Star Hop- 15 sec each side
Leapfrog Squat front-to-back- 30 sec
Leapfrog Squat side-to-side- 30 sec
Pitch & Catch- 60 sec
Repeat

Core:
- Staggered hands/stack foot push-up (24 total, 4 each side than switch)
- Banana role (5 sec each side. 2 full rotations)
- Leaning crescent lunge (24 total, 12 each side)
- Squat run- 60 sec
- Sphinx push-up- 15
- Speed skater- 20 each leg
- Steam Engine (elbow to knee)- 50+

Trainer: Wayne