April - June 2009 FAST CLASS
A) Jump Rope / Jumping Jacks
Three (3) sets of: One (1) Minute Rounds of each with no rest
B) Dynamic Stretches
1) Rotations (Head to Toe)
2) Swings (Upper and Lower Extremities)
3) Sumo Squat with Cross Reach
4) One Leg Reactive Hops with Partner Hold
C) Dynamic Partner Lifts, Carries & Sprints
1) Firearm's Pick-Up/Staggered Squats/Sprint
- Alternate Shoulders and Stagger each set
2) Double Leg Pick-up/Short Sprint
- Alternate Shoulders each set
3) Hop Over and Crawl Under/Short Sprint
- Bottom Partner Alternatives between High Plank and Arch
4) Stand-Ups from kneeling Position on Mat
- Partner is a Monkey on the Back-Not around Neck
5) Wheel barrow Sprints/Partner Rescue Drag/Farmer's Carry
D) Tumbling
1) Forward Rolls
2) Backward Rolls
3) Forward Roll to Standing to Backward Roll
4) Dive rolls
5) Dive Over Partner Rolls
E) Partner Presses and Stacked Push-Ups
1) Kneeling (1 Knee) Partner Press with Both Hands
2) Kneeling (1 Knee) Partner Press with One Arm
3) Stacked Push-Ups with Bottom Partner Holding a High Plank and Top with Hands on Shoulders
4) Stacked Push-Ups with Top Partner Holding a High Plank with Hands on Shoulders
5) Stacked Push-Up with both Top and Bottom simultaneously doing Push-Ups
F) Partner Pulls
1) Standing Partner Pull - Working from the Supine Position
2) One Arm Lower Body Pull - Top Partner working with Bottom Partner in Supine Position
3) One Arm Upper Body Pull - Top Partner pulling Bottom Partner for seated to 1/2 standing
4) Suplex Arch - Working for standing behind Partner, grabbing around waist and raising up and back
Three (3) sets of: One (1) Minute Rounds of each with no rest
B) Dynamic Stretches
1) Rotations (Head to Toe)
2) Swings (Upper and Lower Extremities)
3) Sumo Squat with Cross Reach
4) One Leg Reactive Hops with Partner Hold
C) Dynamic Partner Lifts, Carries & Sprints
1) Firearm's Pick-Up/Staggered Squats/Sprint
- Alternate Shoulders and Stagger each set
2) Double Leg Pick-up/Short Sprint
- Alternate Shoulders each set
3) Hop Over and Crawl Under/Short Sprint
- Bottom Partner Alternatives between High Plank and Arch
4) Stand-Ups from kneeling Position on Mat
- Partner is a Monkey on the Back-Not around Neck
5) Wheel barrow Sprints/Partner Rescue Drag/Farmer's Carry
D) Tumbling
1) Forward Rolls
2) Backward Rolls
3) Forward Roll to Standing to Backward Roll
4) Dive rolls
5) Dive Over Partner Rolls
E) Partner Presses and Stacked Push-Ups
1) Kneeling (1 Knee) Partner Press with Both Hands
2) Kneeling (1 Knee) Partner Press with One Arm
3) Stacked Push-Ups with Bottom Partner Holding a High Plank and Top with Hands on Shoulders
4) Stacked Push-Ups with Top Partner Holding a High Plank with Hands on Shoulders
5) Stacked Push-Up with both Top and Bottom simultaneously doing Push-Ups
F) Partner Pulls
1) Standing Partner Pull - Working from the Supine Position
2) One Arm Lower Body Pull - Top Partner working with Bottom Partner in Supine Position
3) One Arm Upper Body Pull - Top Partner pulling Bottom Partner for seated to 1/2 standing
4) Suplex Arch - Working for standing behind Partner, grabbing around waist and raising up and back