Do the entire strength circuit at least once on both Wednesday (11/27) and Friday (11/29).
Each exercise is done for 45 seconds, with 15 seconds rest between exercises.
1. Plank
2. Hold a tuck for 30 seconds followed by ten vertical jumps (as high as possible)
3. Superman (hold both arms and legs up for the entire time)
4. Push-ups (as many as possible in 45 seconds, but be sure to pace yourself - keep any pauses less than three seconds)
5. Bicycle crunches
6. Power jumps (45 seconds on each side)
7. Bridge (remember to engage your hamstrings and glutes for this, it should not hurt your back)
8. Push-ups
9. Side plank (45 seconds on each side)
10. Alternating Lunges (or to make it more challenging you can do lunge jumps)
11. Opposite leg & arm raises (while lying on your stomach)
12. Push-ups
Be sure to follow the rest of this week's practice schedule!
Each exercise is done for 45 seconds, with 15 seconds rest between exercises.
1. Plank
2. Hold a tuck for 30 seconds followed by ten vertical jumps (as high as possible)
3. Superman (hold both arms and legs up for the entire time)
4. Push-ups (as many as possible in 45 seconds, but be sure to pace yourself - keep any pauses less than three seconds)
5. Bicycle crunches
6. Power jumps (45 seconds on each side)
7. Bridge (remember to engage your hamstrings and glutes for this, it should not hurt your back)
8. Push-ups
9. Side plank (45 seconds on each side)
10. Alternating Lunges (or to make it more challenging you can do lunge jumps)
11. Opposite leg & arm raises (while lying on your stomach)
12. Push-ups
Be sure to follow the rest of this week's practice schedule!
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