Exercise |
Sets |
Reps |
Rest |
Warm-up: |
|
|
|
Band squat |
3 |
15 |
|
Jump rope |
3 |
50 |
|
Band shoulder press |
3 |
15 |
|
Jump rope |
3 |
50 |
|
Band Reverse lunge |
3 |
10ea |
|
Jump rope |
3 |
50 |
|
Band biceps curl |
3 |
15 |
|
Jump rope |
3 |
50 |
1′ |
|
|
|
|
Mobility |
|
|
|
“L” stretch |
1 |
10ea |
|
Lateral hip swings |
1 |
10ea |
|
Forward/backward hip swings |
1 |
10ea |
|
Quadruped thoracic rotation |
1 |
10ea |
|
Knee drivers |
1 |
10ea |
|
|
|
|
|
METCON |
|
|
|
A1- Full KB raise |
10 |
5 |
|
A2- Band face-pull |
10 |
5 |
|
A3- Lateral leaps |
10 |
5ea |
minimal |
|
|
|
|
B1- Body bar squat jumps |
10 |
4 |
|
B2- Monster band triceps push-down |
10 |
4 |
|
B3- SA KB swing to row |
10 |
4ea |
minimal |
|
|
|
|
C1- SL squat jumps |
10 |
3ea |
|
C2- Hop-ups |
10 |
3 |
|
C3- Push-ups |
10 |
3 |
minimal |
|
|
|
|
Abs |
|
|
|
D1- Paloff press |
3 |
10ea |
|
D2- Lying leg raise w/ DB pullover |
3 |
10 |
|
D3- Spiderman plank |
3 |
10ea |
1′ |