Warm-up:
jog 100m
25 situps
5x
Station 1
X-Work (quick steps, 4 squares- LF, RF, LR, RR, repeat)
Fast Feet- 3 count per square, rotate
Side lunge hop reach- pick up and then put away on otherside
Pedal lunge- 10 quick steps and split lunge both legs
Station 2
Bear Crawl
Mtn Climber
Plank with shoulder tap
Superman
Station 3- 110m lap
1st Gear- 60%
2nd Gear- 70%
3rd Gear- 80%
4th Gear- 90%
Station 4
Jack Push-up (push-ups with legs sprawled)
Slalom Plank- knees to elbows
Grasshopper
Squat Jump
Repeat 2x with 30 sec each exercise. Take 30 sec break
Repeat 2x with 30 sec each exercise. Take 1 min break then rotate to next Station.
Group Burnout:
Group of 3 people
1 person on one end of court (30m), 1 person on other end, and 1 person running in between.
Complete 200 pushups and 300 situps.
Trainer: Wayne
No comments:
Post a Comment