Exercise |
Sets |
Reps |
Rest |
Line drills (1,2,3,4) |
|
|
|
1&4 |
1 |
20″ |
|
Calf raises |
1 |
15 |
|
Ankle walk |
1 |
10ea |
|
2&3 |
1 |
20″ |
|
Alt. Reverse lunge |
1 |
10ea |
|
Sit-to-stand |
1 |
10ea |
|
1,3,4 |
1 |
20″ |
|
Clam shells |
1 |
10ea |
|
Bottom squat w/ thoracic rotation |
1 |
10ea |
|
2,4,3 |
1 |
20″ |
|
Marching hip bridge |
1 |
10ea |
|
Wall slides |
1 |
10ea |
|
1,2,4,3 |
1 |
20″ |
|
Band row |
1 |
15 |
|
Side-to-side head turn |
1 |
10ea |
|
2,1,3,4 |
1 |
20″ |
|
Band shoulder press |
1 |
15 |
|
Wide knee Child’s pose w/ shoulder stretch |
1 |
45″ea |
|
|
|
|
|
Circuits |
|
|
|
A1- Bosu hop-up w/ OH press (ball side on floor) |
3 |
10 |
|
A2- Battle rope hand-over-hand row + sled push |
3 |
1L+ 1L |
|
A3- DB squat jumps |
3 |
15 |
|
A4- Decline SL hip bridge |
3 |
10ea |
60″ |
|
|
|
|
B1- KB Goblet clean to OH press |
3 |
15 |
|
B2- Band rear delt. Flies |
3 |
15 |
|
B3- Alt. lunge jumps |
3 |
10ea |
|
B4- KB sumo deadlift |
3 |
15 |
60″ |
|
|
|
|
C1- Jump rope |
3 |
50 |
|
C2- High plank w/ KB pull-through |
3 |
10ea |
|
C3- MB underhand throw |
3 |
10 |
|
C4- Penguins |
3 |
15ea |
60″ |