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WARM UP #1
Dynamic Flexibility (ground based/stationary)
- Knee swings x 10
- Punter kicks x 10 ea. Leg
- Fire Hydrants x 10
- Scorpians x 5
- Deep squats x 10
- Lateral squats x 10
- Active Toe Touches x10
- Hip flexors x 10
- Leg swings (forward/back, side-to-side)
- Inchworm x 5
- Spiderman x 5 each
- Pogo Jump – quick
- Pogo Jump – high
- Seal Jacks
- Jumping Jacks
WARM UP #2
Dynamic Agilities – to be done 10 yards down and back
- High Knee to Forward lunge
- Backwards lunge w/twist
- High leg kicks
- Walking Hams
- Leg cradle
- Over-under hurdles
- Low-slow bear crawl
- High Knees
- Butt Kickers
- High Shuffle
- Low Shuffle
- Tapioca
- Step overs
- A Skips
- B Skips
- Bound for Height
- Bound for Distance
- ¾ Speed Form Run
- Full Speed
WARM UP #3
With an Olympic/Light Bar
- Overhead snatch squats x10
- Back squats x10
- Drop squats x 10
- Fronts squats x 10
- Sumo deadlift x10
- RDL x 10
- SLD x 10
- Bent row x10
- Upright row x 10
- Jump shrug x 10
- High pull x 10
- Full clean x 10
- Snatch jump shrugs x 10
- Snatch high pulls x 10
- Clean-Push Press x 10
- Clean-Push Jerk
WARM UP #4
With a resistance training band (red, black, purple)
- Alphabet ankle
- Achilles x 10
- Punter kicks x 10 to HOLD
- Ins-Outs x 10
- Single butterfly HOLD
- I-T band HOLD
- Leg press x 10
- Leg press out x 10
- Quad HOLD
- Glute-ham HOLD
- Push ups x 10
- Seated row x 10
- Upright row x 10
- Pull-a-parts x 10
- Curl x 10
- Tricep x 10
- RDL x 10
- Front Squat x 10
- Overhead Squat x 10
- Push Press x 10
- Band belt set-up
- workout
WARM UP #5
With a swiss ball
- Sit-balance x 20-30 sec
- Kneel-balance x 20-30 sec
- Superman x 20-30 sec
- Crunch (w/DB or Plate) x 25
- Push-up from toes x 10
- Stability push-up (1arm-1leg)x 10 sec
- Hip Thrust x 10
- Leg Curls x 5 each
- Roll out x 5
- Back extensions x 10
- Knee extensions (from bridge) x 10
- Squats (ball on wall) x 10
- 1 Leg Squats (ball on wall) x 5 each