Archive for February, 2012

2.29.12 Class

Wednesday, February 29th, 2012

Dynamic warmup.  Push-ups – sets of 12 / core exercise / leg strength exercise.  Front plank series  1:00, 0:40, 0:25.  Cardio: speed ladder drills + jump rope.  Legs : 90º squat jumps + alt lunge jumps + side lunges + skater’s lunges.  2 X push-up pyramids 1-2-3-4-5-4-3-2-1.  Box drills, battle rope, seated shoulder press X 2.  10 lunge jumps+10 leg lifts from plank position+court line sprints+10 push-ups X 5.

2.25.12 Class

Saturday, February 25th, 2012

Dynamic warm-up around the court.  Body weight squats + lunges. Leg stations: hurdles w 5 squats at each end, med ball taps, squat jumps width of court, diagonal 1-leg hops, 8 lunge+8 lunge jumps, lunges onto versa disc – ALL for 1:00.  Sets of 10 push-ups w/ core work between.  Lateral arm raises, lateral steps w tubes, alt knee to chest, Superman.  Sets of 10 push-ups + core.  Cardio stations.  8 squat jumps+12 flutter kicks+8 push-ups+prone wave-offs+court sprint X 5.  Bridges, max set of push-ups, scissor kicks.

2.22.12 Class

Wednesday, February 22nd, 2012

dynamic warmup.  Class structure today was 2 X 8 reps of push-ups, followed by a core exercise, followed by a leg exercise, followed by a cardio drill.  Core work included: front and side planks, bicycle crunches, flutter kicks, v-sits with rotations, dead bugs. Leg exercises incl squats & lunges, lateral steps with tubes.  Cardio: jump rope + box drills, rock run, speed ladder, hurdles, done drills, LEFT drill.

2.18.12 Class

Saturday, February 18th, 2012

Warmup followed by alternating sets of squats and squat jumps / core exercises / push-ups. Stations: biceps curls, shoulder presses, split squats, leg work with tubes. Cardio:  perimeter court cardio loop / box drills / jump rope / BOSU lateral hops+med ball hops.  PArtner plank+suicide relays.  Lunges and lunge variants alternated with sets of 10 push-ups.  Core work alternated with 4 sets of 5-4-3-2-1 push-ups.

2.15.12 Class

Wednesday, February 15th, 2012

Dynamic warmup. Leg strength exercises X 2. Push-ups 8reps X 3. Lateral walking w tubes, Superman, Front plank. 4 X suicides + 10 squat jumps + 10 push-ups. Core work. Push-ups. Cardio : hurdles+high knees+butt kicks, squat jumps onto box, jump rope. Core work #2. Push-ups X 4 sets with core work between sets.

2.11.12 Class

Saturday, February 11th, 2012

Warmup followed by leg strength – squats/lunges/eccentric squats/alt lunge jumps.  Partner push-ups -10,8,6,4,2.  Stations – Battle rope/lateral arm raises/alt knee to elbow/Partner med-ball passes.  Core work. Partner push-ups #2.  Cardio: jump rope/speed ladder + hurdle loop. 4 X 8 squat jumps+12 4-count flutter kicks+front plank w 20 alt leg lifts+8 push-ups+sprint length of court and back. Partner push-ups #3. Scissor kicks + v-sit w rotation.

2.8.12 Class

Wednesday, February 8th, 2012

Dynamic warmup followed by a quick leg warmup and rock run.  Alternating sets of 5-4-3-2-1 push-ups and core+leg strength exercises. Front Plank #1 1:00.  Stations: side planks, lateral shoulder raises, lunges onto versa disc, side walking w tubes. Cardio: hurdles, box drills, speed ladder, jump rope. Legs followed by more push-ups and core work. Cardio: LEFT drill width of the court X 3.  Final leg sets, 2 more sets of 10 push-ups.  Finale : 0:20 jump rope followed immediately by 10 push-ups X 6.

2.4.12 Class

Saturday, February 4th, 2012

Dynamic warmup.  Push-ups: 10, 9, 8, 7, 6 with leg and core work between.  Core superset.  Hill repeats with 10 push-ups X 6.  Prone wave-offs, dead bugs.  Push-up sets of 10 X 5 with more legs and core work.  Cardio stations: speed ladder, hurdles, box drill, cone agility, jump rope.  Scissor kicks and bicycle crunches to finish.

2.1.12 Class

Wednesday, February 1st, 2012

Dynamic warm-up.  Sets of 2 X 8 push-ups (10 throughout for a total of 160).  2 sets of 4-line suicides X 2. Core work : 2-leg raises, reverse crunches, front plank, side planks X 2.  Flutter kicks & dead bugs : 12 4-count. Legs : squats & alt lunges. 5-5-5 squats.  Cardio X 2 : speed ladder/hurdles/snake drill.  Box drills + jump rope.