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
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
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
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
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
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