April - June 2007 FAST CLASS
A) JUMP ROPE (Warm Up)
Three (3) Sets of : Three (3) minute rounds with One (1) minute rest between rounds.
B) SUN SALUTE (Yoga Warm-Up)
1) Salutation
2) Raised arms
3) Toe touch
4) Equestrian
5) Mountain
6) Eight Limbs
7) Cobra
8) Mountain
9) Equestrian
10) Toe Touch
11) Raised Arms
12) Salutation
C) DYNAMIC STRETCHES
*Rotation and twists first!
1) Lateral flexors - five (5) each side
2) Hurdles - five (5) each side
3) Quads (two (2) one (1) leg ham pulls) - five (5) each side
4) Dive Bombers - five (5) each side
5) Gluteals - five (5) each side
6) High knees - ten (10) each side
7) Toy Soldiers (Modified) - ten (10) each side
8) Step-N-Reach - five (5) each side
9) Kneel-Ups - five (5) both knees
10) Explosive Alternate Lunges - five (5) each leg
D) GROUP EXERCISES
1) Plank with diagonal arm raises - six (6) each side
2) Spiderman lunges - six (6) each side
3) Plank with diagonal arm raises - six (6) each side
4) Spiderman lunges - six (6) each side
5) Left-side bridges - six (6) reps
6) Face down pop-ups - three (3) reps
7) Right-side bridges - six (6) reps
8) Face down pop-ups - three (3) reps
9) Glute-bridge with alternate knee raises - six (6) each leg
10) Face up pop-ups - three (3) reps
11) Glute-bridge with alternate knee raises - six (6) leg
12) Face up pop-ups - three (3) reps
E) OPTIONAL "PARTNER" EXERCISES
1) Partner Push-ups:
a) Facing each other
b) Perpendicular
c) Head & Shoulder Placement
d) "Reactive" Bottom Partner
2) Partner Recline Pulls:
a) Facing each other
b) Perpendicular
c) Head and Shoulder Placement
d) "Reactive" Bottom Partner
3) Indian (Hand) Wrestling
4) Ball Drop Drill (with Optional Pop-Up)
F) CIRCUIT STATIONS
1) Explosive "Clap" Push-Up - five (5) reps
2) Vert Wall - five (5) reps each
3) Handstand Push-Up - five (5) reps
4) Five (5) Dot Drill - five (4) each side
5) Hand "shuffle" Push-Up - five (5) times
6) Broad Jump - five (5) times
7) Contra-lateral knee to elbow Push-Up - five (5) each side
8) Knee Tucks - five (5) reps each
9) Mountain Climber Push-Up - five (5) reps each
10) Ladders (In-Out shuffle sideways/180 degree turn) - One (1) times
11) T-Roll Push-Up - five (5) each side
12) Quick Feet Horizontal line - five (5) reps each
13) Quick Feet Vertical line - five (5) reps each
14) Quick Feet Cross - five (5) reps each
15) Quick Feet Zig-Zag - Forward/Backward
16) Swiss Ball Push-Up - five (5) reps each
17) Forty (40) yard Squared (Using half of the Volley Ball Court)
** (Bear Crawl - Side Shuffle left - Crab Walk - Side Shuffle right)
18) Forward Rolls - two (2) rolls
Three (3) Sets of : Three (3) minute rounds with One (1) minute rest between rounds.
B) SUN SALUTE (Yoga Warm-Up)
1) Salutation
2) Raised arms
3) Toe touch
4) Equestrian
5) Mountain
6) Eight Limbs
7) Cobra
8) Mountain
9) Equestrian
10) Toe Touch
11) Raised Arms
12) Salutation
C) DYNAMIC STRETCHES
*Rotation and twists first!
1) Lateral flexors - five (5) each side
2) Hurdles - five (5) each side
3) Quads (two (2) one (1) leg ham pulls) - five (5) each side
4) Dive Bombers - five (5) each side
5) Gluteals - five (5) each side
6) High knees - ten (10) each side
7) Toy Soldiers (Modified) - ten (10) each side
8) Step-N-Reach - five (5) each side
9) Kneel-Ups - five (5) both knees
10) Explosive Alternate Lunges - five (5) each leg
D) GROUP EXERCISES
1) Plank with diagonal arm raises - six (6) each side
2) Spiderman lunges - six (6) each side
3) Plank with diagonal arm raises - six (6) each side
4) Spiderman lunges - six (6) each side
5) Left-side bridges - six (6) reps
6) Face down pop-ups - three (3) reps
7) Right-side bridges - six (6) reps
8) Face down pop-ups - three (3) reps
9) Glute-bridge with alternate knee raises - six (6) each leg
10) Face up pop-ups - three (3) reps
11) Glute-bridge with alternate knee raises - six (6) leg
12) Face up pop-ups - three (3) reps
E) OPTIONAL "PARTNER" EXERCISES
1) Partner Push-ups:
a) Facing each other
b) Perpendicular
c) Head & Shoulder Placement
d) "Reactive" Bottom Partner
2) Partner Recline Pulls:
a) Facing each other
b) Perpendicular
c) Head and Shoulder Placement
d) "Reactive" Bottom Partner
3) Indian (Hand) Wrestling
4) Ball Drop Drill (with Optional Pop-Up)
F) CIRCUIT STATIONS
1) Explosive "Clap" Push-Up - five (5) reps
2) Vert Wall - five (5) reps each
3) Handstand Push-Up - five (5) reps
4) Five (5) Dot Drill - five (4) each side
5) Hand "shuffle" Push-Up - five (5) times
6) Broad Jump - five (5) times
7) Contra-lateral knee to elbow Push-Up - five (5) each side
8) Knee Tucks - five (5) reps each
9) Mountain Climber Push-Up - five (5) reps each
10) Ladders (In-Out shuffle sideways/180 degree turn) - One (1) times
11) T-Roll Push-Up - five (5) each side
12) Quick Feet Horizontal line - five (5) reps each
13) Quick Feet Vertical line - five (5) reps each
14) Quick Feet Cross - five (5) reps each
15) Quick Feet Zig-Zag - Forward/Backward
16) Swiss Ball Push-Up - five (5) reps each
17) Forty (40) yard Squared (Using half of the Volley Ball Court)
** (Bear Crawl - Side Shuffle left - Crab Walk - Side Shuffle right)
18) Forward Rolls - two (2) rolls