These workouts are to be done Mondays, Wednesdays, Fridays.
Please see Coach with any questions!
Warm up
Jog 400 meters
Stretches
Leg Drills 2 x 100’ each
Lunges
High Knees
Butt Kicks
A-Skip
B-skip
Side-to-side
Straight legs
2 High Knees – 2 Straight Legs
Karaoke
Running- 60% speed – 2 sets with 5 minutes rest between sets
3 x 50 meters
3 x 100 meters
Strength
Pull Ups 30 in one day (if too easy do them with legs extended)
Push Ups – 2 sets 30
Abs – Leg raises 6 inches off ground 3 sets 20
Dips – Using the steps in your house 3 sets 20
Body Squats – 3 sets of 20
Jump Rope – 3 sets 1 minute
1 Leg Jumps – 2 sets 50’ each leg
2 Leg Jumps – 2 sets 50’ each leg
Stubbie drills
Walk Plant L-R-L – 40 reps
