Weekday Warrior Bootcamp - Day 4 Done!

"Zero Equipment Day" - Body Weight Only Drills


WARM-UP: 

2 Min. x Plank Shoulder Taps R and L - Hop In/ Hop Out 

1 Min. x Right Leg: 1-Legged Dog Walk in a circle (30 sec. Circle to the Right; 30 sec. to the Left)(hands on floor, right foot on floor (bend in half at waist), left leg straight up in the air, walk hands out 1 step, then hop right foot into hands, travel around in that manner)

1 Min. x Left Leg: 1-Legged Dog Walk in a circle (30 sec. Circle to the Right; 30 sec. to the Left)

INDOOR CONDITIONING:

Mary’s Wall Squat Drill: (Mary to lead - keep group together on L-L-SS (count aloud))

5 Rounds -

*30 sec. x Wall Squat

*10-8-6-4-2 x Skimming Lunge-Lunge-Sumo Squat

(Wall Squat is ALWAYS 30 sec. in length; paired w/ decreasing reps of L-L-SS)

OUTDOOR CONDITIONING:

1) Andrew’s Burpee Deconstruction Drill: (Erin to lead)

6 Rounds -

-6 x Burpee

-6 x Push-Up

-6 x Squat-Thrust-Stand (no jump)

-6 x Squat Jump

-100m Sprint

2) Handstand/ Lunge Holds: (@ pavilion or inside gym) (Mary to lead)

4 Rounds -

*1 min. x Handstand Hold vs. Wall (mod: walk up wall (tummy to wall) to comfy degree of decline plank, decline plank w/ feet atop picnic bench or stage, regular plank hold)

*1 min. x Down-Lunge Hold (alternate legs ea. round)

3) 4 Corners Drill (Plyos): (complete 1 lap ea. round, w/ exercises 1 thru 4 @ corners 1 thru 4 - evenly spaced 100m apart on 400m track)

Round 1 - (we didn't get through this one today, but do it on your own!!)

*Corner #1: 10 x Pike Jump (modification: Squat + Straight Leg Torso Twist OR Tuck Jump)

*Corner #2: 10 x All 4s Plank Hop (modification: just foot hop)

*Corner #3: 10 x Pike Jump

*Corner #4: 10 x All 4s Plank Hop

Round 2 - 

*Corner #1: 10 x 180 Jump Squat

*Corner #2: 10 ea. leg x Lunge + Single-Leg Hop

*Corner #3: 10 x 180 Jump Squat

*Corner #4: 10 ea. leg x Lunge + Single-Leg Hop

4) Metabolic Run (Missed Drill from Day 2) 

3 Rounds - traveling there/ back length of soccer field)(12 min. and 45 sec. total)

45 sec. x Sprint 

45 sec. x Frog Hop

45 sec. x Bkwd. Run

45 sec. x Burpee + 2 Bkwd. Hop (modification: no push-up (Squat-Thrust-Bkwd Hops)

45 sec. x Sprint (5 push-ups @ each end line and @ mid-field)

45 sec. x REST

5) ABS:

3 Rounds -

*10 sec. ON/ 10 sec. OFF: L-Sit Hold

2 Rounds (no rest) -

*30 sec. x Pelvic-Ups

*30 sec. x Upper Body Pulse (lay on back, knees bent, feet flat on floor, straight arms w/ hands down by hips, pulse shoulders up off of floor)

*30 sec. x Hollow Body Leg Lift Pulse