Off Season Work Out

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Off Season Work Out

Post by Admin on Mon Jun 13, 2016 6:41 pm

EVERYDAY WARM UP: 1 lap around your front yard, brisk walk minimum.
Legs and glutes:
1.) Squats. 3 sets of 15 with a 30 second rest period. *Keep your weight in your heels and go down as though sitting back into a chair.
Challenge 1: 2 sets of 5 jump squats
Challenge 2: 3 sets of 10 pliƩ squats. *Second position with your toes turned out.
2.) Calf raises. With your legs together raise yourself up onto the balls of your feet and then go back down onto your heels. 3 sets of 10 with a short rest period between.
Challenge 1: Hold yourself up on your toes for 4, 8, 12 and 16 counts
Challenge 2: Using a wall or chair to help you balance if needed, lift one foot off the ground and do 2 sets of 10 on each leg individually, taking a short rest between sets.
3.) Inner thigh lifts. Lay on your side and move your top leg out of the way. Lift the bottom leg, trying to lift with the ankle bone rather than the toes. Do 2 sets of 10 on both sides.
Challenge 1: Do 4 sets of 15 on both sides
Challenge 2: When the bottom foot is lifted in the air, rotate the foot both clockwise and counter clockwise. Do on both sides.
Stretch out your legs.
Arms and shoulders:
1.) Dead Arms. Taking weights (a good hack is to fill milk jugs with water to your desired weight) lift one arm straight out in front of you, holding for 10 seconds, then alternating arms do 2 sets of 15.
2.) Back Scratcher. Taking weights, lift one arm straight out in front of you and then circle your arm back so that the weight rests against your back. Allow the weight to pull your arm down and hold for 1 minute. Do this for both arms
3.) Grab your flag and hold a right shoulder for 5 minutes. Do not let your bottom hand rest on your stomach and do not let the angle drop. Do this on both arms. (right and left shoulder)
4.) Grab your flag and do 64 counts(8 counts of 8 ) of right drop spins and 64 counts of left drop spins.
5.) Grab your flag and do 20 counts of thumb flips on both hands.
Core:
1.) 20 crunches, do not pull on the neck
2.) 30 Russian twists
3.) 20 mountain climbers
4.) 30 bicycles
5.) Plank for as long as possible, up to 1 minute
Rest as needed between each exercise.
Remember that when it gets easier to do these exercises, up how many you do and for how long you do them
EVERYDAY COOL DOWN: 1 LAP AROUND YOUR YARD, JOG MAXIMUM

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