January - March of 2007 FAST CLASS
A) Jump Rope
- 3 (3) min "Rounds"
(1) min Rest between ea. Round
B) Sun Salute (Yoga Warm-Up Stretches)
1) Salutation - Pals Together / Chest-Up
2) Raised Arms - Chest-Up / Head-Up
3) Hands to Feet - Exhale on Forward Bend / Knees Relaxed
4) Equestrian - Leg leg Back / Drop Down on Right
5) Mountain - Drop Right Leg Back / Arch to V
6) Eight Limbs - Face Down / Limbs on Floor
7) Cobra - Open Chest / Head-Up
8) Mountain - Walk-Up to V
9) Equestrian - Rt. Leg Stays Back / Left Up & Under
10) Hands to Feet - Rt. Leg Comes Forward to Meet Standing
11) Raised Arms - Stand Tall / Chest-Up / Arms Up
12) Salutation - Palms Together / Chest-Up / Relax
C) Dynamic Stretches
1) Rotation / Twists
2) Cross-Over Toe Touches
3) Step-n-Reach
4) High Knees
5) Toy Soldier
6) Alternating Hamstring Dives
7) Split Squat Reach / Multiplane Lunges
8) Leg Swings
9) Kneel-Ups
D) Group Exercises
1) Explosive P-Up with Hand Clap (Opt. Feet leave Ground)
2) Plank with 1 Leg Up (Right) for 30 sec.
3) Exp. P-Up with Hand Clap
4) Plank with Other Leg Up (Left) for 30 sec.
5) T-Rolls (Opt. P-Up) + (Opt. 1 Leg Up)
6) Side Bridges for 30 sec On each Side
7) Exp. Mountain Man P-Ups
8) Back Bridges with 1 Leg Up (Right) for 30 sec.
9) Rotational P-Up with contra lateral Knee/Elbow or Kick Thru
10) Back Bridge with 1 Leg Up (left) for 30 sec.
E) Circuit Stations
1) Vert Wall
2) 5 Dot Drill
3) Long Jumps
4) Squat Leaps
5) Ladder Drills
6) Horz Q.F.
7) Vert Q.F.
8) Cross Q.F.
9) Slalom Q.F.
10) Wobble Board P-Ups on Bosu
11) Bosu Mountain Climbers
12) Cone Cut Drill
13) Med Ball Shuttle Run
14) B-Ball Side Shuffle Wall Pass
- 3 (3) min "Rounds"
(1) min Rest between ea. Round
B) Sun Salute (Yoga Warm-Up Stretches)
1) Salutation - Pals Together / Chest-Up
2) Raised Arms - Chest-Up / Head-Up
3) Hands to Feet - Exhale on Forward Bend / Knees Relaxed
4) Equestrian - Leg leg Back / Drop Down on Right
5) Mountain - Drop Right Leg Back / Arch to V
6) Eight Limbs - Face Down / Limbs on Floor
7) Cobra - Open Chest / Head-Up
8) Mountain - Walk-Up to V
9) Equestrian - Rt. Leg Stays Back / Left Up & Under
10) Hands to Feet - Rt. Leg Comes Forward to Meet Standing
11) Raised Arms - Stand Tall / Chest-Up / Arms Up
12) Salutation - Palms Together / Chest-Up / Relax
C) Dynamic Stretches
1) Rotation / Twists
2) Cross-Over Toe Touches
3) Step-n-Reach
4) High Knees
5) Toy Soldier
6) Alternating Hamstring Dives
7) Split Squat Reach / Multiplane Lunges
8) Leg Swings
9) Kneel-Ups
D) Group Exercises
1) Explosive P-Up with Hand Clap (Opt. Feet leave Ground)
2) Plank with 1 Leg Up (Right) for 30 sec.
3) Exp. P-Up with Hand Clap
4) Plank with Other Leg Up (Left) for 30 sec.
5) T-Rolls (Opt. P-Up) + (Opt. 1 Leg Up)
6) Side Bridges for 30 sec On each Side
7) Exp. Mountain Man P-Ups
8) Back Bridges with 1 Leg Up (Right) for 30 sec.
9) Rotational P-Up with contra lateral Knee/Elbow or Kick Thru
10) Back Bridge with 1 Leg Up (left) for 30 sec.
E) Circuit Stations
1) Vert Wall
2) 5 Dot Drill
3) Long Jumps
4) Squat Leaps
5) Ladder Drills
6) Horz Q.F.
7) Vert Q.F.
8) Cross Q.F.
9) Slalom Q.F.
10) Wobble Board P-Ups on Bosu
11) Bosu Mountain Climbers
12) Cone Cut Drill
13) Med Ball Shuttle Run
14) B-Ball Side Shuffle Wall Pass