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