October - December 2006 FAST CLASS
A) Jump Rope (Warm Up)
Three (3) Sets of: Three (3) minute rounds with One (1) minute rest between rounds.
B) Dynamic Stretches
1) Rotations & Twists 5 ea. direction
2) Skips (in place) 5 ea. leg
3) High Knees 10 ea. leg
4) Toy Soldiers 10 ea. leg
5) Step N Reach 5 ea. side
6) Multiplane Lunges 5 ea. direction
7) Single leg Squat (or 1/2 squat) 5 ea. leg
8) Staggered Squat w/ Anterior Reach 10 ea. side
9) Jumping Jacks x 20 reps
10) Leg Swing (Front to Back & Across) 10 ea. direction
C) Group Exercises
1) V-Chop w/ Med Ball x 10 reps x 2
2) Drop Under w/ Med Ball x 10 reps x 2
3) Rebound Jump w/ Med Ball x 10 reps x 2
4) Med Ball Self-Pass (From Head to Toe) 5 ea. direction x 2
5) Med Ball Toe Taps (Forward & Across) 20 ea. foot
6) Med Ball Push-Ups Cross Over x 10 reps x 2
7) Med Ball Reverse Walk-Out x 10 out & back
8) T-Rolls (w/ Variations) 10 ea. side
9) Side Bridges (w/ Variations) 10 ea. side
10) Back Bridges (w/ Variations) 10 ea. side
D) Circuit Stations
1) Vert Wall 15 ea. leg
2) 5 Dot Drill x 5
3) Long Jumps x 5
4) Knee Tucks 10 reps
5) Ladder In and Out x 3
6) Quick Feet Horizontal 15 ea. leg
7) Quick Feet Vertical 15 ea. leg
8) Quick Feet Cross 10 ea. leg
9) Wobble Board Push-Ups (w/ Rotational Twist) 10 reps
10) Bosu Mountain Climbers 15 ea. leg
11) Power Ball Snatch & Release 10 ea. hand
12) Cone Cross- Cuts x 1
13) Med Ball Shuttle Run x 1 20lb + 1 x 0 0lb
14) Tumbling 2 Forward Rolls & 2 Backward Rolls
15) Seated Core Ball Twists 10 ea. side
16) Med Ball Self-Pass on Wall 10 high x 10 mid x 10 low
17) T-Drill x 1
18) Over n Under Drill (Varying in Height) 4 reps
19) Swiss Ball Shock Push-Up (w/ Life) 10 reps
20) Balance Beams (Square Formation x 1
Three (3) Sets of: Three (3) minute rounds with One (1) minute rest between rounds.
B) Dynamic Stretches
1) Rotations & Twists 5 ea. direction
2) Skips (in place) 5 ea. leg
3) High Knees 10 ea. leg
4) Toy Soldiers 10 ea. leg
5) Step N Reach 5 ea. side
6) Multiplane Lunges 5 ea. direction
7) Single leg Squat (or 1/2 squat) 5 ea. leg
8) Staggered Squat w/ Anterior Reach 10 ea. side
9) Jumping Jacks x 20 reps
10) Leg Swing (Front to Back & Across) 10 ea. direction
C) Group Exercises
1) V-Chop w/ Med Ball x 10 reps x 2
2) Drop Under w/ Med Ball x 10 reps x 2
3) Rebound Jump w/ Med Ball x 10 reps x 2
4) Med Ball Self-Pass (From Head to Toe) 5 ea. direction x 2
5) Med Ball Toe Taps (Forward & Across) 20 ea. foot
6) Med Ball Push-Ups Cross Over x 10 reps x 2
7) Med Ball Reverse Walk-Out x 10 out & back
8) T-Rolls (w/ Variations) 10 ea. side
9) Side Bridges (w/ Variations) 10 ea. side
10) Back Bridges (w/ Variations) 10 ea. side
D) Circuit Stations
1) Vert Wall 15 ea. leg
2) 5 Dot Drill x 5
3) Long Jumps x 5
4) Knee Tucks 10 reps
5) Ladder In and Out x 3
6) Quick Feet Horizontal 15 ea. leg
7) Quick Feet Vertical 15 ea. leg
8) Quick Feet Cross 10 ea. leg
9) Wobble Board Push-Ups (w/ Rotational Twist) 10 reps
10) Bosu Mountain Climbers 15 ea. leg
11) Power Ball Snatch & Release 10 ea. hand
12) Cone Cross- Cuts x 1
13) Med Ball Shuttle Run x 1 20lb + 1 x 0 0lb
14) Tumbling 2 Forward Rolls & 2 Backward Rolls
15) Seated Core Ball Twists 10 ea. side
16) Med Ball Self-Pass on Wall 10 high x 10 mid x 10 low
17) T-Drill x 1
18) Over n Under Drill (Varying in Height) 4 reps
19) Swiss Ball Shock Push-Up (w/ Life) 10 reps
20) Balance Beams (Square Formation x 1