Archive for April, 2012

4.25.12 Class

Wednesday, April 25th, 2012

Dynamic warmup.  3 X sets of 10 push-ups w/ core work between : 1-lg alt raises, bent knee oblique crunches, dead bugs. Alt squats and lunges w/ med ball.  MEd ball squat jumps + calf raises… 1st of 4 1:00 jump rope.  Push-ups : 8,7,6,5,4,3,2,1.  Prisoner squats+lunges+squat jumps. Lateral walking w tubes. Biceps curls w / tubes X 2.  5 X squat jumps width of court+0:20 plank+8 push-ups.  Push:ups : 8,7,6,5,4,3,2,1 with core work between each set.

4.22.12 Class

Sunday, April 22nd, 2012

Dynamic warmup followed by 0.5 Indian run in the light rain… Sets of 5-4-3-2-1 push-ups X 3 with core exercises between, ending w 1:00 plank. Squats + lunges.  5 X 10 squat jumps+5 push-ups+6 4-count knee-to-elbow+5 push-ups.  Stations of side planks, prone cobras, med ball spelling bee.  More leg work + core + 2 X 5-4-3-2-1- push-ups.  1:00 jump rope.  Leg strength.  0:45 jump rope.  3 X sets of 10 push-ups w/ dead bugs, flutter kicks and 0:40 side planks to finish.

4.18.12 Class

Wednesday, April 18th, 2012

Dynamic warm-up.  Leg strength. 2 X 1-2-3-4-5-4-3-2-1 pyramid push-ups w/ core for between.  Biceps curls w tubes / Split lunges on bench / Russian twists w med ball / Squat jumps to low boxes.  6 X 10 alt lunge jumps + court sprint + 10 push-ups.  Core cycle, then leg cycle #2.  More core.  Speed ladder + hurdles.  1-leg bridges, 10 p/u, flutter kicks, 10 p/u, scissor kicks, 10 p/u, bicycle crunches, 10 p/u.

4.14.12 Class

Saturday, April 14th, 2012

Dynamic warm-up.  3 X sets of 8 + 8 + 8 push-ups with leg and core work between, 1:00 plank at end.  STations: Fig 8 ball pass thru legs, lateral walking with tubes, prone cobra, battle rope, partner squat jump up to low box.  Cardio: jump rope + snake drill + ladder & hurdle loop.  Leg strength cycle #1.  6 X 2 hill sprints + 10 push-ups.  2-leg raises, oblique crunches, superman. Leg strength cycle #2. 3 X 10 push-ups with core strength between.

4.11.12 Class

Wednesday, April 11th, 2012

Back after a one-week hiatus. Dynamic warm-up followed by glut warm-up exercises and a rock run.  Sets of 5-4-3-2-1 push-ups : regular, triceps, wide hand positions + Core work between sets.  Squats + lunges.  Cardio : jump rope, speed ladder, low box drills, partner ball passes through hurdles.  Side planks, lunges on Versa Disc, lateral steps w/ tubes, lat shoulder raises.  Leg strength incl squat jumps width of court.  More push-ups & core.  Cardio 2.  Leg strength incl squat & alt lunge jumps.  3 X push-up sets of 10.