Exercise | Sets | Reps | Rest |
Warm-up: | |||
Jog D&B, then a dynamic/mobility exercise | |||
“L” stretch | 1 | 10ea | |
Elbow/instep/rotation | 1 | 8ea | |
Sit-to-stand | 1 | 12 | |
Ankle walk | 1 | 1 lap | |
Cossack squat | 1 | 10ea | |
Ladder | |||
A1- Bosu skier jumps | 10/9/8/7/6/7/8/9/10ea | ||
A2- Plank walk-up | 10/9/8/7/6/7/8/9/10 | ||
A3- Box jumps | 10/9/8/7/6/7/8/9/10 | ||
A4- Mini band SL hip extension | 10/9/8/7/6/7/8/9/10ea | 30″-1′ | |
Timed Exercises: | |||
B1- BB hang clean (light weight) | 3to4 | 20″ | 10″ |
B2- Toe touches | 3to4 | 20″ | 10″ |
B3- Band biceps curl | 3to4 | 20″ | 10″ |
B4- MB OH throw | 3to4 | 20″ | 10″ |
B5- Sit-outs | 3to4 | 20″ | 10″ |
B6- BW squat | 3to4 | 20″ | 1′ |
Abs: | |||
C1- Plank w/ finger tap | 3 | 10ea | |
C2- Lying leg raise | 3 | 15 | |
C3- Stir the pot | 3 | 10ea | 1′ |