SHOULD DO WARM UP EVERYDAY YOU WORKOUT
Warm UP
- Run 5 mins
- Static Stretching
- Dynamic Stretching
- Running Exercise Drills
Skipping
High Knees-Relaxed (Marching) A
High Knees- (Skipping) B
High Knees- (Running) C
Butt Kicks
Lunges
Backwards Lunges
Rhythm Skips
High Skips
Karaoke (with lifting your knee up)
Scissors Kicks
WHEEL excersise
Bounding
Quick Feet
Accelerations
PLEASE DO DB COMPLEX WORKOUT ON TUESDAY& THURSDAY AND SUNDAYS
DB 2 Complex 4 X 8 MONDAY’S & WEDNESDAY’S &FRIDAY 2 X 8
PLEASE ADD ONE REP EVERY WEEK FOR EXAMPLE NEXT WEEK WILL BE 4X9 ON TUESDAY & SUNDAY AND THURS WILL BE 2X9
REMEMBER TO INCREASE WEIGHT WHEN YOU REACH 12 REPS
FOR EXAMPLE IF YOU USE 10 POUNDS THAN AFTER 5 WEEKS MOVE UP IN WEIGHT
- Up Right Row
- High Pull Snatch
- Squat & Push Press
- Bent Over Row
- Squat & Pull Up JUMPS
PLEASE DO POLYS AND CONE DRILLS EVERY ONE TIME PER WEEK
Polys
Cone Drills
· One Foot High Knees 3 reps
· Two Feet High Knees 3 reps
· Side High Knees 1 rep
· Tuck Jumps 2 reps
· One Foot Hop right/left 1 rep
· Quick feet Back and Forth 1 rep
Box Jumps
· Two Feet on box 30 secs 15 secs 10 secs
· Side Box Step ups 30 sec 15 secs 10 secs