Warm Up

Mobility

a1. Foam Roll Calves 60s ea

a2.Foam Roll Shins 60s ea

a3. Ankle circles 10ea/10ea

a4. Quadruped thoracic rotation 10ea

Ladder Drills

B1. out-out-in-in (1 x 4 lengths)

B2. out-out-in-in lateral (1 x 2 each way)

B3. Open the gate (not a ladder drill)-10ea

B4. Hop Scotch – 4

B5. Jump 2 forward/1 back – 4

B6. Big shoulder circles (not ladder drill) 10 forward/10 back

B7. 2 – leg zig-zag hops – 4

B8. 2 leg zig zag hops lateral – 2 ea way

B9. Lying hip bridge (not ladder drill) – 15

B10. 90 degree pivots – 4

B11. Karoka – 4

B12. YTWL (thumbs back) (not ladder drill) 5ea

 

Lower Body/Upper Body Circuits

4 Rounds:

C1. Single Arm KB Clean – 10ea

C2. Single Leg Lateral Line Hops – 15ea/15ea

C3. Ball Hamstring Curls – 20

C4. Step Up w. reverse Lunge – 5ea

C5. Single Arm Waiter Walk = 1 length ea

*Rest 45s

 

4 Rounds:

D1. Pull Ups – 10

D2. Band Tricep Extension – 15

D3. Plank Walk Up – 10

D4. Band Biceps Curl – 15

D5. Lateral Leaps – 10ea

*Rest 45s

 

If Time, abs….

E1. Plank 3x30sec

E2. DB/KB Russian Twist 3x30sec

E3. High Pledge Plank 3x30sec

*Rest 45 sec