Tuesday 11-29-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Squat Jumps + (25) Arm Circles
C) 10 Stair Sets
1) Single Step Hops with feet 6" apart x 20 steps
2) Walk Down and Recovery x 30 sec's
D) 10 More Stair Sets
1) Single Step Sprints x 20 steps
2) Walk Down and Recover x 30 sec's
E) 5 Super Push Sets
1) Plyo Clap Push-Ups + Regular Push-Ups x 6 reps + 24 reps
2) Plyo Tuck Jumps + Regular Squats x 6 reps + 24 reps
3) Recovery x 2 min's
F) 4 Strength & Agility Sets
1) Drop Landings from 48" x 4 reps
2) Recovery x 60 sec's
G) 4 Consecutive Balance & Agility Circuits
1) Handstand Free Balance x 60 sec's
2) Alternating Single Leg Goodmornings x 10 ea. leg
3) Alternating Single Leg Contra Lateral Anterior Reach with Hop on Leg Switch x 10 ea. leg
4) Single Leg "Blind" Balance (Eyes Closed) x 30 sec's ea. leg
H) 4 Sprinter Core Circuits (slow + med + fast)
1) Seated Arm Sprints x 10 + 10 + 10 reps
2) Alternating Single Leg V-Ups with Twist @ Top x 10 + 10 + 10 reps
3) Supine Bicycles x 10 + 10 + 10 reps
4) Prone Swims (Arms Fully Extended Forward) x 10 + 10 + 10 reps
5) Recovery x 60 sec's