Workout group, about a dozen folks showed. Typical Warm up General MobilityDynamic Flexibility Pre-work 2-3 minutes continuousPushups 4Air squats 4Vertical jumps 4 25 yard shuttle run, 4 times 10 seconds of vertical jump10 seconds of burpees40seconds of Rocket Girls3 rounds, 60 seconds of rest 10 seconds of deep Rocket Girls10 seconds Bear crawl40 seconds Reach…
September 29, 2008
Workout Group, 15 or so folks showed up. Standard Warm up and Dynamic Mobility 12 circuits of various work, for examples: 5 yard suicides out to 20 yard linepushups for x secondsvertical jump and stick for x secondsv-sits for x seconds sprint 100 yardsrocket girls for x secondswalking lunges for x secondsspyderman pushups for x…
September 26, 2008
Pre-Work 3 rounds of 10-15 reps of Overhead Squat with empty O-barSit-upBack-extensionPull-upDip Work Push ups, 16, 17, 14, 14, max>19 This is the end of the 2nd week of the 100 push ups. Right now everything seems fine, but, I wonder if I’ll have to repeat a week around 4 and 5, we’ll see. The…
September 25, 2008
Workout group, about a dozen folks showed. Partner Medicine Ball Warmup Stationary MobilityLunge with a quad stretchLunge with a double twist3 point hip flexibilityDrop lunge to high kick Pre-work4, inchworms6 pushups8 lungesContinuous movement 3 minutes Weight Room, 3 rounds, 30 seconds of rest between exercises, low reps lots of rest, equals heavy weights 6 dumbbell…
September 24, 2008
Warm-up 3 rounds of 10 reps of Overhead Squat with empty O-barSit-upBack-extensionPull-upDip Work Push ups, 16, 13, 11, 11, max>15 Treadmill Intervals, 20 minutes80 seconds 7mph, 80 seconds 3mph Core 2 x 24 Cable CrunchesCable Push PullHyperextensionsRoman chair knee raises4 way neck machine
September 23, 2008
Warm up, 3/10OHSSitupsHyperextensionsPull upsbar dips Reverse lungesQuad stretchTowel Hamstring Stretch WorkPush ups 12, 12, 9, 7, max>10Pull ups 6, 6, 5, 4, 5 Back Squat bodyweight 42 repsDeadlift bodyweight 42 reps Core, 2/20Run 400 yards4 way neck machineCable crunchpush pullsRoman Chair Leg raises
September 22, 2008
Workout Group 14 or so of us, did the first part on the turf since it is such a beautiful day, finished up in the weight room. A lot of folks comparing notes on the cold symptoms but still there for the workout. GENERAL MOBILITYVarious skips w/arm swingsCariocaForward shuffleBackward shufflePuddle HopsHips in shuffleHips out shuffleBackward…
September 19, 2008
Warmup3 rounds of 10-15 reps of: Overhead Squat empty O-barSit-upBack-extensionKipping Pull-upDips Quads and Hams really tight so I did a bunch of stretching along with the warm up. Work 400 meter runPushups 15,13, 10, 10, max>15Calves feeling tight so stretched them as well in between pushups. Technically on this 100 pushups program you are supposed…
Sport Specific Training
Quadriceps Compass Lunges Left and Right lunge to 12 Left and Right crossover lunge to 10 and 2 (checkout this video and then adapt, left foot to 10, right foot to 2) Left and right lateral lunge to 9 and 3 Left and right open lunge to 5 and 7, and, (the last two lunges…
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