Equipment: Resistance Band, Gliders, Heavy Dumbbells (DBs)
WARM-UP: (BAND)
3 Rounds -
- 20 x Side-to-Side Resisted Knee Ups
- 20 x Resisted Squat
- 20 ea. x OH Hold - Single-Leg Side Pulse (20 x R, then 20 x L)
RETURN STRENGTH INTERVAL: (DBs, GLIDERS)
3 Rounds -
- 3 x Lunge-Curl-Switch to OH Lunge R and L
- 3 x Frog Burpee (Fwd. and Bkwd. = 1 rep) (Burpee Frog Hop Fwd. to Burpee Frog Hop Bkwd.) (never come up out of squat)
- 3 x Circle Plank Glide (clockwise and counterclockwise = 1 rep)
CONDITIONING SET #1: (GLIDERS, short length of court)
- 30-20-10 x Prisoner Squat + Torso Twist
- 3-2-1 x Glide Fwd. there/ Glide Bkwd. back
RETURN STRENGTH INTERVAL: (DBs, GLIDERS)
2 Rounds -
- 2 x Lunge-Curl-Switch to OH Lunge R and L
- 2 x Frog Burpee (Fwd. and Bkwd.)
- 2 x Circle Plank Glide (clockwise and counterclockwise = 1 rep)
CONDITIONING SET #2:
- 1-2-3-4-5-6-7-8 x Burpee
- 1-2-3-4-5-6-7-8 x Sprint there/ back (short length of court)
RETURN STRENGTH INTERVAL: (DBs, GLIDERS)
3 Rounds -
- 1 x Lunge-Curl-Switch to OH Lunge R and L
- 1 x Frog Burpee (Fwd. and Bkwd.)
- 1 x Circle Plank Glide (clockwise and counterclockwise = 1 rep)
CONDITIONING SET #3: (DBs, short length of court)
3 Rounds -
- 10 x DB Snatch R
- 10 x DB Snatch L
- DB Bear Crawl there/ Weighted Sprint back
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