Monday, April 20, 2020

Monday, April 20, 2020 - COVID19 Training Block

Warmup

Your dynamic stretching routine

Pre-Set

2 X's through:

50 Jumping Jacks

40 Steam Engines

30 Speed Skaters

20 Surfer Squats

10 Burpees

Part I (3-4 X's)

Body Squats (10-30+ reps depending on if weight is available)

Pushups (10-30)

Pullups (5-15)

flutter kicks (30-50 each leg)

Part II (3-4 X's)

Walking Lunges (8-20 each leg depending of if you have DB's)

Incline. Pushups (10-30) hands on bench, ft. on ground

Inverted Row 10-20 using swing set or bar

Criss Cross (30 reps)

Part III (3-4 X's)

Single leg pistol using swings/trx, 10-15 each leg

Atomic Pushups using swings/trx

Pullups (down - 2 - 3 - 4 - UP) 5 reps

Oblique Triangle Situps (25 each side)

FINISHER

20 Surfer Squats - 10 pushups

16 Surfer Squats - 8 pushups

12 Surfer Squats - 6 pushups

8 Surfer Squats - 4 pushups

6 Surfer Squats - 3 pushups

4 Surfer Squats - 2 pushups

2 Surfer Squats - 1 pushup