Archive for September, 2011

9.28.11 Class

Wednesday, September 28th, 2011

Dynamic warmup followed by sets of push-ups, core exercise, leg exercise. Cardio – speed ladder + partner ball passes w/ hurdles.  More sets of push-ups and core exercises.  Squat jumps, calf raises, and fast lunges width of the court.  Push-up pyramid. 2nd set of cardio – speed ladder and box drills. Push-up pyramid.  Strength stations incl battle rope.  Finished with continuous 0:30 stations of battle rope, seated ball passes on BOSU and box drills (4:30 total).

9.24.11 Class

Saturday, September 24th, 2011

Very light rain throughout class. Dynamic warm-up followed by alt sets of 10 push-ups and core exercises.  2 cycles of leg strength exercises, and then cardio : 1:00 each jump rope and mountain climbers. Partner push-ups – 8-7-6-5-4-3-2-1 followed by core work.  More legs exercises.  Partner p/u again. Rock run. Single-leg squats and side-walking w/ tubes.  Final set of partner p/u, then 2 final sets to get us to 175 total.

9.21.11 Class

Wednesday, September 21st, 2011

Dynamic warmup – push-up pyramids 5-4-3-2-1 and core work between. Leg strength work incl squat jumps, lunge jumps & single-leg squats.  Cardio stations : extended hurdles, speed ladder, jump rope. More push-up pyramids.  More leg strength.  Cardio stations for a second time (1:00 at each…).  Finished with a descending set of push-ups and 4-count prone wave-offs (8-7-6-5-4-3-2-1).

9.17.11 Class

Saturday, September 17th, 2011

Dynamic warmup followed by sand pile run – then alternating sets of legs / push-ups (40 total).  Core work – bicycle crunches, reverse crunches, long lever crunches, 1:00 plank. 6 cycles of 0:45 jump rope and 10 push-ups / cycle.  Shoulder raises, biceps curls, side-walking w ankle tubes.  Various sets of lunges w/ sets of 10 push-ups between.  Dead bugs, flutter kicks, prone wave-offs and v-sits with trunk rotations to finish.

9.14.11 Class

Wednesday, September 14th, 2011

Dynamic warmup – 2 sets of squats and alt lunges (4-count slow).  4 sets of 1-5-1 push-up pyramids with core work between.  Box drills / jump rope / knee to elbow with court sprints between.  90º squat jumps and lunge jumps – 2 sets ea.  Cardio – long speed ladder + hurdles + extended cone drills.  Stations.  5 X cycles of 8 squat jumps & 10 push-ups.  Flutter kicks, front plank, supine 4-count scissors.

9.10.11 Class

Saturday, September 10th, 2011

Dynamic warmup followed immediately by a 1-2-3-4-5-5-4-3-2-1 push-up pyramid.  Leg strength cycles X 2.  Core progression incl bicycle crunches and alt reach crunches. 4 X 5 line suicides w 10 push-ups between (on 1:10). Stations with battle rope, box drills, planks, split squats, etc.  Cardio: snake drill + hurdles / speed ladder / jump rope. Finished with 0:30 battle rope alt with core and leg exercises.

9.7.11 Class

Wednesday, September 7th, 2011

Dynamic warmup and then 3 sets of push-ups / core / leg strength exercises. Cardio # 1 : speed ladder+battlestar+jump rope.  Sets of 12 push-ups and planks.  Legs: squat jumps width of court + alt lunges w/ med ball width of court.  Push-up pyramid 1-5-1.  Cardio # 1 : speed ladder+battlestar+jump rope.  Stations.  Push-up pyramid 1-5-5-1.  Bicycle crunches w/ med ball held above head.  Prone wave-offs.

9.3.11 Class

Saturday, September 3rd, 2011

Dynamic warmup followed by 3 sets of 5-4-3-2-1 push-ups and core exercises.  Cardio: speed ladder + hurdle racetrack & jump rope.  Stations w side planks, shoulder raises, lunges onto versa disc, knee to elbow from p/u position, v-sits w med ball rotations. Leg strength series. 6 X hill repeats and sets of 10 push-ups. More leg work.  Alt sets of 10 push-ups and core work.