Follow Warm Up and Run Though An Agility Ladder For 8-10 Drills If You Have One
AGILITY/LATERAL SPEED:
1. Lateral Barrier Jumps (3-6 Inch Barrier)
1X30 Seconds (Two Legs)
1X15 Seconds (Each Leg)
2. Lateral Ski Jumps (Go For Speed and Reps)
3X20 Seconds (Minimum Distance For Each Jump Is 3 Feet - Use Cones To Mark This Out)
* Rest 40-60 Seconds Between Sets
STRENGTH: SAME SET UP AS LAST WEEK JUST ADD LITTLE MORE WEIGHT
Back Box Squat (12" to 15" Box)
5 Sets Of 5 Reps
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box
GYMNASTICS STRENGTH:
Push Ups (Watch The Video So You Know Exactly What I Want - Click The Exercise Name)
3 Sets Of 15 PERFECT REPS
ASSISTANCE STRENGTH:
Single Arm Lat Pulldown (Twist Palm In and Out)
2X6EA Arm (MORE WEIGHT THAN LAST WEEK FOR THE SAME NUMBER OF REPS)
SS w/
AbMat Crunches (These Are Slow & Controlled... 5 Second Hold and 3 Seconds Down)
2x30 Reps
MOBILITY WORK:
Hip Mobility - Wall Stretch (Skip to 2 Mins In) OR Figure Four Stretch - 2X60 Seconds EA Leg
box squats 135,155,165,185,200
ReplyDeletesingle leg balance, lunge, side lunge workout w/20lb dumbells
calf raises 45 each leg 3 sets
cleans 3x10 95lbs
box jumps 3x5
ran 12 200s around 40 sec with a 2 min rest
8 min abs
stretched
Diane Banderas
June 24,
ReplyDeleteBox Squat: 155 165 175 185 195
Single Arm pull downs: 1st set 45 2nd set 50
ran 4 300s 45-50 sec each with a 2 min break
+ everything else
sorry I didn't get this posted sooner we were gone for a couple days and i didn't have internet access
Rachelle Kruml