October - December 2007 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 (Head to Toe) five (5) each direction
2) Alternating Cross Reaches ten (10) each hand
3) Extended Arm twists ten (10) each side
4) Full twists (with 2 second pauses) five (5) each side
5) High Knees five (5) each leg
6) Step-N-Reach five (5) each leg
7) Twisting Lunges five (5) each leg
8) Toe Touch with Walk out into Mountain
9) 3-Legged Dog two (2) each leg
10) Mountain Walk into Toe touch
11) Dive Bombers five (5) each leg
12) Contra Lateral Arm Swings ten (10) sec's. each direction
13) Leg Swings five (5) each direction
C) Group Exercises
** Each pair performed as a Super Set
1) Explosive Alternating Lunge Exchanges 3-5 each leg x 2
Standing Knee Raises with crunch five (5) each leg
2) Explosive Pop-Ups with Jump five (5) repetitions x 2
Ankle Jumps ten (10) repetitions
3) Plyometric Push-Up with Clap ten (10) repetitions
Skaters five (5) each leg
D) Speed and Agility Course
1) Vert Wall Alternating taps five (5) each hand
2) 5 Dots / Sprints to Cone and Back 5 dots
3) Broad Jump
4) Double Box Jumps
5) Two-Step Ladder with Sprint to half Court and back
6) 10 Quick Hops on Horizontal Line
7) 10 Quick Hops on Vertical Line
8) One Time Each Way around the Cross
9) Zig Zag / Slalom
10) Two=Foot Hops over Hurdles
11) 2 Forward Rolls
12) Sprint to Corner Cone then to Center Cone
13) Carioca to half Court and Back
14) Sprint to Corner Cone then Backpedal to Finish
Three (3) Sets of: Three (3) Minute Rounds with One (1) Minute Rest between rounds
B) Dynamic Stretches
1) Rotations (Head to Toe) five (5) each direction
2) Alternating Cross Reaches ten (10) each hand
3) Extended Arm twists ten (10) each side
4) Full twists (with 2 second pauses) five (5) each side
5) High Knees five (5) each leg
6) Step-N-Reach five (5) each leg
7) Twisting Lunges five (5) each leg
8) Toe Touch with Walk out into Mountain
9) 3-Legged Dog two (2) each leg
10) Mountain Walk into Toe touch
11) Dive Bombers five (5) each leg
12) Contra Lateral Arm Swings ten (10) sec's. each direction
13) Leg Swings five (5) each direction
C) Group Exercises
** Each pair performed as a Super Set
1) Explosive Alternating Lunge Exchanges 3-5 each leg x 2
Standing Knee Raises with crunch five (5) each leg
2) Explosive Pop-Ups with Jump five (5) repetitions x 2
Ankle Jumps ten (10) repetitions
3) Plyometric Push-Up with Clap ten (10) repetitions
Skaters five (5) each leg
D) Speed and Agility Course
1) Vert Wall Alternating taps five (5) each hand
2) 5 Dots / Sprints to Cone and Back 5 dots
3) Broad Jump
4) Double Box Jumps
5) Two-Step Ladder with Sprint to half Court and back
6) 10 Quick Hops on Horizontal Line
7) 10 Quick Hops on Vertical Line
8) One Time Each Way around the Cross
9) Zig Zag / Slalom
10) Two=Foot Hops over Hurdles
11) 2 Forward Rolls
12) Sprint to Corner Cone then to Center Cone
13) Carioca to half Court and Back
14) Sprint to Corner Cone then Backpedal to Finish