Saturday, November 12, 2011
Today's Power Hour Class - Harris Y
Warm-Up: (gliders, mat)(5 min.)
*1 min. x Side Elbow Plank Glide (elbows on gliders)
*1 min. x Hammy Runners
*1 min. x Glide Out to Hyper-Plank - Push Up
*1 min. x Supine Double-Leg Glide Out/ In (mod: single-leg for 30 sec.)
*1 min. x Hands Out/ In Gliding Push-Up (mod: on knees)
Conditioning @ Lower Track/ Field: (no equipment)
*50-40-30-20-10 sec. x Sprint
*10-20-30-40-50 sec. x Push-Up
400m Backward Run - Drop and Hold Plank every 20 sec. for 20 sec.
*50-40-30-20-10 sec. x Burpee-Lateral Hop (switch direction ea. rep)
*10-20-30-40-50 sec. x High-Knee Run (knees up higher than belly button)
400m Side Shuffle - Drop and Hold Side Plank (+ hip dips) every 20 sec. for 20 sec.
-switch direction of shuffle and plank hold each round
*50-40-30-20-10 sec. x 180 Jump Squats
*10-20-30-40-50 sec. x Sprint
*we ran out of time for these below, but try them on your own:
400m Run - Drop for Mtn. Climbers every 20 sec. for 20 sec.
*50-40-30-20-10 sec. x Right Leg: Single-Leg Up Down-Broad Jump
*10-20-30-40-50 sec. x Left Leg: Single-Leg Up Down-Broad Jump
(hop out to single-leg plank, arch just to touch thigh to ground, hop up and in on one foot, single-leg stand, single-leg broad jump)
FINISHER:
3 Rounds of 60 sec.:
*12 x Burpee within 60 sec. (only rest = remainder of minute after 12 burpees completed)
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