Thursday 10-20-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles
C) Tabata Circuit
1) Tuck Jumps x 20 sec's + 10 sec recovery
2) Plyo Push-Ups for Height x 20 sec's + 10 sec recovery
3) Tuck Jumps x 20 sec's + 10 sec recovery
4) Plyo Push-Ups for Height x 20 sec's + 10 sec recovery
5) Tuck Jumps x 20 sec's + 10 sec recovery
6) Plyo Push-Ups for Height x 20 sec's
* 5 Minute Recovery
D) 10 Explosive Sets
1) Stagger Stance Single Arm med ball Chest Press driving off of back leg and using back arm (alternate each set not rep) x 3 reps
2) Hands Up to Block or Deflect Single Arm Med ball press and return ball to #1 (also in stagger stance) x 3 reps
3) Recovery x 2 min's
E) 3 Coordination & Agility Sets
1) Single Leg Jump for Distance with 5 sec landing stick x 3 ea. leg
2) Recovery x 2 min's
F) 3 Drop Landing Sets
1) Jump Off 30" Concrete Platform (Stair Landing) onto Concrete x 3 reps
2) Recovery x 60 sec's
G) Rotational Plank circuits
1) Left Side High Plank x 30 sec's
2) Right Side High Plank x 30 sec's
3) High Plank x 30 sec's
4) Left Leg Hamstring Bridge x 30 sec's
5) Right Leg Hamstring Bridge x 30 sec's
6) Hamstring Neck Bridge x 30 sec's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles
C) Tabata Circuit
1) Tuck Jumps x 20 sec's + 10 sec recovery
2) Plyo Push-Ups for Height x 20 sec's + 10 sec recovery
3) Tuck Jumps x 20 sec's + 10 sec recovery
4) Plyo Push-Ups for Height x 20 sec's + 10 sec recovery
5) Tuck Jumps x 20 sec's + 10 sec recovery
6) Plyo Push-Ups for Height x 20 sec's
* 5 Minute Recovery
D) 10 Explosive Sets
1) Stagger Stance Single Arm med ball Chest Press driving off of back leg and using back arm (alternate each set not rep) x 3 reps
2) Hands Up to Block or Deflect Single Arm Med ball press and return ball to #1 (also in stagger stance) x 3 reps
3) Recovery x 2 min's
E) 3 Coordination & Agility Sets
1) Single Leg Jump for Distance with 5 sec landing stick x 3 ea. leg
2) Recovery x 2 min's
F) 3 Drop Landing Sets
1) Jump Off 30" Concrete Platform (Stair Landing) onto Concrete x 3 reps
2) Recovery x 60 sec's
G) Rotational Plank circuits
1) Left Side High Plank x 30 sec's
2) Right Side High Plank x 30 sec's
3) High Plank x 30 sec's
4) Left Leg Hamstring Bridge x 30 sec's
5) Right Leg Hamstring Bridge x 30 sec's
6) Hamstring Neck Bridge x 30 sec's