Tue | high school

​Warm up (12:00):

5-10 Kcals/Machine, Ladder Warm Up, Plyo Ladder, and Primer Movements

Ladder | Quick Feet | Warm Up | Will be in every warm up for all classes (youth + high school)

• ​1 foot
• 2 foot (Left lead leg, Right lead leg)
• Lateral (each direction)
• Icky Shuffle
• Reverse Icky Shuffle
• Lateral In & Out
• Forward In & Out (Jacks)
• Backward In & Out (Jacks)
• Lateral Scissors

Ladder | Plyo
​LtoRtoL Squat Jumps
InNOut Squat Jumps
Tuck Jumps
​Rotational Squat Jumps Forward (L/R)

Strength Movements: 
Bulg SSquats, SA Snatch, Pull Ups, Hollow body block hold 


Max (14:00) | Ski + Bike 
2 Rounds:
​First round 4:00/Machine | Second round 3:00/machine)

Cool down | Movement + Couch stretch, Elevated pigeon stretch

wed | youth

We will split this week up into three groups. 
Each coach will cover one station: ladder, sprint mechanics, strength
14:00 on each station 

Workout at end:  3 Rounds: 10 Squats + 10 Push ups

Name tags 

1. Ladder 

• 1 foot
• 2 foot (Left lead leg, Right lead leg)
• Lateral (each direction)
• Icky Shuffle
• Reverse Icky Shuffle
• Lateral In & Out
• Forward In & Out (Jacks)
• Backward In & Out (Jacks)
• Lateral Scissors

Ladder | Plyo
LtoRtoL Squat Jumps
InNOut Squat Jumps
Tuck Jumps
​Rotational Squat Jumps Forward (L/R)

2. Full Sprint Mechanics
3. Strength Moves
Wooden dowels/low bars: Cleans, Push Press, Chin Ups

Workout 3 Rounds | 10 reps of each: 
Push ups
Squats or Squat Jumps

thu | high school

60 minute class will go fast!

​Warm up:
Tread
Row
Ladder Warm Up | Will be in every warm up

• 1 foot
• 2 foot (Left lead leg, Right lead leg)
• Lateral (each direction)
• Icky Shuffle
• Reverse Icky Shuffle
• Lateral In & Out
• Forward In & Out (Jacks)
• Backward In & Out (Jacks)
• Lateral Scissors

Sprint Mechanics Warm up

Technique:  Power Cleans, Tread, Row

Workout
​Cleans
Chin Ups
​Push Ups
SL RDL's

Max: Tread + Ski
2 Rounds: 
Round 1 4:00/Machine | Round 2 3:00/Machine