Morrison Y Athletic Conditioning Class

Morrison Family YMCA at Ballantyne

After a two-day food and wine filled getaway to Charleston, I came home just in time to teach this nasty Athletic Conditioning class at 1pm this afternoon.  So sorry to those of you I tortured with this post-vacation workout.

Equipment Required: Heavy Dumbbells, Medicine Ball, High Bench or Plyo Box (~20 - 24in.)

WARM-UP: (cardio + Med Ball Clean progression)

• 30 sec. x Dumbbell Squat-Thrust-Jump (w/ DB in ea. hand, hop out to plank, hop in, stand and jump (leaving DBs down at sides on the jump), do QUICKLY!!!)
• 15 x Med Ball Squat-Shrug (in plie stance, hold MB in straight arms hanging down between legs, squat (MB nearly touches floor), stand and shrug shoulders (feel MB go weightless))
• 30 sec. x DB Squat-Thrust-Jump
• 15 x Med Ball Front Squat (squat w/ MB held in front of body about face high)
• 30 sec. x DB Squat-Thrust-Jump
• 15 x Med Ball Shrug-Drop Under (hold MB in straight arms hanging b/w legs, shrug shoulders, drop med ball, squat and catch ball in low squat position, return to stand w/ med ball in front of face)
• 30 sec. x DB Squat-Thrust-Jump
• 10 x Med Ball Clean (http://www.youtube.com/watch?v=1229f7nSYJc; video demonstration)
• 30 sec. x DB Squat-Thrust-Jump
• 10 x Med Ball Clean

TRACK CONDITIONING: (8-6-4-2 Lap Sprints)

• 8-6-4-2 x Double Push-Up/ Double Jump-Burpee Curb Jump (2 push-ups, hop in, 2 jumps up to curb = 1 rep)
• Sprint up to track and around to the hill near Hawk Ridge Elementary
• 8-6-4-2 x Run Up/ Down Hill
• Sprint around track to hockey rink
• 8-6-4-2 x Pike Jump (jump up and touch toes, trying to keep legs straight) (modification: Squat + Front R Leg Kick, Squat + L Leg Front Kick)
• Sprint back to start

...Complete the above assignment w/ 8 reps each exercise working way around track, then 6 reps, then 4 reps, then 2 reps (total times around track: 4 (1 mile))

NOTE: You do not need to do this workout at the Morrison Y track.  Use a parking lot or your neighborhood block, and pick three spots throughout the loop around the lot/ block to do descending reps of different exercises.  Substitute any exercises you can think of, especially if you don't have a hill handy.

INDOOR CONDITIONING:

10-8-6-4-2 x:

• MB Clean
• Sumo Dead Lift High Pull
• Box Jump

10-8-6-4-2 x:

• All 4s Lateral Plank Hops (in plank, hop hands and feet at same time to R, then to L, back and forth)
• 90 Degree Decline Push-Up (feet atop bench, hips bent at 90 degree angle, hips directly over shoulders, shoulders directly over hands, lower top of head to floor and push-up) OR Regular Decline Push-Up (plank w/ feet atop bench, no angle in hips, push-up)

10-8-6-4-2 x: (Note: we only got through 10-8-6, due to time limit, in class this afternoon)

• Man Maker
• Broad Jump Over Bench/ Box