July - September 2008 FAST CLASS
A) Jump Rope / Jumping Jacks
Four (4) Sets of: One (1) Minute rounds of Each Alternating with Partner each set
B) Dynamic Stretches
10 Rotations (Head to Toe)
2) Upper Body (Torso) Twist
3) Lower Body (Hip) Twist
4) Squat with Cross Reaches
5) High Knees
6) Toy Soldiers
7) Step-N-Reaches
8) Twisting Lunges
9) Single Leg Anterior Reaches
10) Leg Swings
C) Partner Exercises
1) Fireman's Carry
2) Glute-Ham Raises
3) Hand-Stand Push-Ups or Static Holds
4) Get-Ups with Ankle Holds
5) Stacked Push-Ups
6) Leg Throw-Downs
7) Recline Pulls
8) Stacked Mountain Climbers
D) Agility Course
1) Vertical Wall (Alternating five (5) each hand)
2) Five (5) Dot to Cone to Five (5) Dot
3) Double Broad Jump
4) Double Forward Roll
5) Quick Step Ladders (two count each box)
6) Quick Step Horizontal Line Hops (five (5) each side)
7) Quick Step Vertical Line Hops (five (5) each side)
8) Zig-Zag Line
9) Medicine Ball Slalom
10) Diagonal Hop-Overs
11) Wheel Barrows
12) Partner Hurdles
13) Side Shuffle with Medicine Ball Pass
14) Bob & Weave Line
Four (4) Sets of: One (1) Minute rounds of Each Alternating with Partner each set
B) Dynamic Stretches
10 Rotations (Head to Toe)
2) Upper Body (Torso) Twist
3) Lower Body (Hip) Twist
4) Squat with Cross Reaches
5) High Knees
6) Toy Soldiers
7) Step-N-Reaches
8) Twisting Lunges
9) Single Leg Anterior Reaches
10) Leg Swings
C) Partner Exercises
1) Fireman's Carry
2) Glute-Ham Raises
3) Hand-Stand Push-Ups or Static Holds
4) Get-Ups with Ankle Holds
5) Stacked Push-Ups
6) Leg Throw-Downs
7) Recline Pulls
8) Stacked Mountain Climbers
D) Agility Course
1) Vertical Wall (Alternating five (5) each hand)
2) Five (5) Dot to Cone to Five (5) Dot
3) Double Broad Jump
4) Double Forward Roll
5) Quick Step Ladders (two count each box)
6) Quick Step Horizontal Line Hops (five (5) each side)
7) Quick Step Vertical Line Hops (five (5) each side)
8) Zig-Zag Line
9) Medicine Ball Slalom
10) Diagonal Hop-Overs
11) Wheel Barrows
12) Partner Hurdles
13) Side Shuffle with Medicine Ball Pass
14) Bob & Weave Line