Wednesday, April 15, 2020

Wednesday, April 15, 2020 - COVID19 Training Block

Warmup

Use your Dynamic Stretching Routine

Pre-Set

2 X's through:

50 jumping jacks

40 mtn. climbers

30 alt. pickups

20 speed skaters

10 burpees

Part I (3-4 X's)

Jump Box/Bench (10 reps)

Pushups w/ one hand on ball/step/block, on hand on floor (10-20 reps)

One arm inverted row (as many reps as possible)

Bicycle situps (:30 sec)

Part II (3-4 X's)

Sumo Squats w/ wide stance (10-30 reps depending if using weight)

Rotational Pushups (10+ reps)

Pullups (Down - 2 - 3 - 4 - UP, 5-8 reps)

Plank - Hot Lizard (20 touches)

Part III (3-4 X's)

Drea Rolls  - roll back on shoulder blades and then up to ft. like flip turn (20 reps)

Side to side log roll to one hand pushups (10 reps each arm)

Shadow boxing - Hooks (30 reps each arm)

Abs - Criss Cross - on back, arms/legs crisscross (:30-:60)

FINISHER

10 Pushups - 10 Squats

8 pushups - 8 Squats

....

down to 2 pushups - 2 squats