Tuesday 10-18-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles
C) 2 Plyo Super Sets
1) Toe Jumps x 20 reps
2) Plyo chest Slap (Arms Crossed) Push-Ups x 20 reps
3) Recovery x 60 sec's
D) 2 More Plyo Super Sets
1) Tuck Jumps x 20 reps
2) Plyo Clap Push-Ups x 20 reps
3) Recovery x 60 sec's
E) Last 2 Plyo Super Sets
1) Squat Jumps (with ground touch @ bottom & raise @ top) x 20 reps
2) Plyo Regular Push-Up (for height) x 20 reps
3) recovery x 60 sec's
* 4 minute recovery*
F) 2 Sets of Each Complex Jump(s) with 60-90 sec Recovery
- Jump, Jump, Jump, Vertical Jump (3 Broad Jumps) x 5 reps
- Jump into Bounding (broad to Single) x 20 yards
- Broad Jump & Stick for 5 sec's x 5 reps
- Bounding for Distance (with high knees) x 20 yards
- Single Leg Jump for Distance * Stick for 5 sec x 3 reps ea. leg
* 5 minute recovery*
G) 4 Consecutive Static Hold Circuits
1) Wall Squat x 60 sec's
2) Superman Push-Up Extended Plank x 60 sec's
3) High Push-Up Plank x 60 sec's
4) Hamstring Bridge x 60 sec's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles
C) 2 Plyo Super Sets
1) Toe Jumps x 20 reps
2) Plyo chest Slap (Arms Crossed) Push-Ups x 20 reps
3) Recovery x 60 sec's
D) 2 More Plyo Super Sets
1) Tuck Jumps x 20 reps
2) Plyo Clap Push-Ups x 20 reps
3) Recovery x 60 sec's
E) Last 2 Plyo Super Sets
1) Squat Jumps (with ground touch @ bottom & raise @ top) x 20 reps
2) Plyo Regular Push-Up (for height) x 20 reps
3) recovery x 60 sec's
* 4 minute recovery*
F) 2 Sets of Each Complex Jump(s) with 60-90 sec Recovery
- Jump, Jump, Jump, Vertical Jump (3 Broad Jumps) x 5 reps
- Jump into Bounding (broad to Single) x 20 yards
- Broad Jump & Stick for 5 sec's x 5 reps
- Bounding for Distance (with high knees) x 20 yards
- Single Leg Jump for Distance * Stick for 5 sec x 3 reps ea. leg
* 5 minute recovery*
G) 4 Consecutive Static Hold Circuits
1) Wall Squat x 60 sec's
2) Superman Push-Up Extended Plank x 60 sec's
3) High Push-Up Plank x 60 sec's
4) Hamstring Bridge x 60 sec's