4 Corners Challenge

Here's one to try at your local track, your gym's basketball court, or even using a neighborhood block.  I did it with the 9:45am Athletic Conditioning class that I subbed at the Harris Y today....we started out using the basketball court, then moved outside to the track (1 lap = 400 yards).

BASKETBALL COURT 4 CORNERS DRILL:

-Equipment: Heavy Dumbbells

-Dumbbell Bear Crawl from corner to corner; finish back where you started

*CORNER #1: 10 x DB Front Squat (DBs racked atop shoulders, elbow held up high (upper arms parallel to floor))

*CORNER #2: 20 x Stiff Leg Deadlift High Pull 

*CORNER #3: 30 x DB Front Squat

*CORNER #4: 40 x Stiff Leg Deadlift High Pull

-Overhead Lunge (OR, DBs racked on shoulders or hanging down) from corner to corner

*CORNER #1: 10 x SDLHP

*CORNER #2: 20 x Shoulder Press

*CORNER #3: 30 x SDLHP

*CORNER #4: 40 x Shoulder Press

OUTDOOR FOUR CORNERS DRILL:  

-Equipment: N/A

-Sprint track b/w corners

*CORNER #1: 10 x Push-Up

*CORNER #2: 20 x S-L Crab Triceps Dip (10 x R, 10 x L)

*CORNER #3: 30 x Push-Up

*CORNER #4: 40 x S-L Crab Triceps Dip (20 x R, 20 x L)

-Sprint track b/w corners

*CORNER #1: 10 x Side-to-Side Lunge

*CORNER #2: 20 x X-Body Mtn. Climb (R and L = 1) (opposite knee in toward opposite shoulder)

*CORNER #3: 30 x Side-to-Side Lunge

*CORNER #4: 40 x X-Body Mtn. Climb (R and L = 1)

-Sprint track b/w corners

*CORNERS #1, 2, 3 and 4: 10 x Burpee-Tuck Jump

-Sprint track b/w corners

*CORNER #1: 10 x Lunge Jump R - Lunge Jump L - Sumo Squat Jump

*CORNER #2: 8 x Lunge Jump R - Lunge Jump L - Sumo Squat Jump

*CORNER #3: 6 x Lunge Jump R - Lunge Jump L - Sumo Squat Jump

*CORNER #4: 4 x Lunge Jump R - Lunge Jump L - Sumo Squat Jump

Let me know how you do with this one.  Feel free to change it up, too...sub in different exercises and different ways of moving from one corner to the next.  Variation leads to results!  Please let me know if and how you made this workout your own.