For maximum results, we encourage you to vault 2-3 days a week and alternate these at home workouts 2-3 days a week.
DAY 1
Warm-up
Linear Lunge Overhead Lateral Bend and Twist – 50 meters
Lateral Lunge Two Hand Lateral Touch and Twist – 50 meters
Head to Sky Knee Grab – 50 meters
Head to Sky Froggy – 50 meters
High Kick – 50 meters
Quad Ankle Grab – 50 meters
Double Leg Pogo – 50 meters
Walking March – 50 meters
A-Skip – 2 sets – 50 meters
B-Skip – 2 sets – 50 meters
High Knees – 2 sets – 50 meters
Prance – 2 sets – 50 meters
Circuit 1
Grass stride – 50 Meters, up tempo.
Burpees – 10 reps
Push-ups – 10 reps
V-ups – 10 reps
Grass stride – 50 Meters, up tempo.
Body squats – 10 reps
Military push-ups – 10 reps
Supine Bridge to One Leg Extension – 2 sets – 12 reps each leg
Grass stride – 50 Meters, up tempo.
V-ups – 10 reps
Close grip push ups – 10 reps
Planks – 30 seconds
Grass stride – 50 Meters up tempo.
Walk in Walk Outs – 10 reps
Burpees – 10 reps
Push-ups – 10 reps
DAY 2
Warm-up 2
Leg Swings Left Leg – 2 x 20 reps
Leg Swings Right Leg – 2 x 10 reps
Back Rolls – 2 x 10 reps
Back Roll to Stand 3 x 3 reps – Stand on the third of each one.
Back Roll to Right Foot Stand 3 x 3 reps – Stand on the third of each one.
Back Roll to Left Foot Stand – 3 x 3 reps – Stand on the third of each one.
Donkey Kicks – 2 x 10 reps
Knee Grabs w/ Walk – 2 x 20 meters
Side Jacks – 2 x 20 meters
Ankle Pops – 2 x 20 meters
Active Leg Swing Downs – 2 x 20 meters
Backward Runs – 2 x 20 meters
A-Skip w/ Clap – 2 x 20 meters
Straight-Leg Run – 2 x 20 meters
30m Acceleration – 3 x 30 meter accels to finish warm up.
Circuit 2
200 Meters Hill – 4 reps with 1 minute rest
Walk in Walk Outs – 2 sets – 10 reps
Burpees – 2 sets – 10 reps Push-ups – 20 reps
Pull-ups – 2 sets – 10 reps
V-ups – 2 sets – 10 reps
Close grip push-ups – 2 sets – 10 reps
Planks – 2 sets – 30 seconds
