Outdoor Fitness Series Saturday Athletic Conditioning Class

Below is what I taught this morning at 8am out at the Ballantyne Corporate Park:

WARM-UP:

*1 Jogging Lap around Big Lake (1/3 of a mile)

-w/ 10 Jump Squats (mod: Air Squat) and 10 Lunge Jumps (mod: In-Place AlternatingLunge) @ 5 difft. spots throughout run (total 50 Jump Squats and 50 Lunge Jumps)

PARTNER DRILL:

3 Rounds - (ea. person will end up completing 3 laps around lake (= 1 mile run))

*Partner 1: Sprint Big Lake

*Partner 2: Push-Up/ Frog Hop Count-Up Drill (courtesy of Andrew Grant)

*1 push-up and 1 frog hop, 2 and 2, all the way to 10 and 10 (or until partner returns from run, whichever comes first)

*switch when partner returns from run

STEEP HILL DRILLS: (resistance band/ person)

Follow Same Pattern Each Round (just switch the exercises):

10 x Assigned Exercise @ bottom of hill - Sprint to top of hill

8 x Assigned Exercise @ top of hill - Run to bottom of hill

6 x Assigned Exercise @ bottom of hill - Sprint to top of hill

4 x Assigned Exercise @ top of hill - Run to bottom of hill

2 x Assigned Exercise @ bottom or hill - Sprint to top of hill and Run back down

Round 1: Assigned Exercise = Elbow Plank Squat-Thrust-Jump (mod: walk from elbow to hand plank, then regular S-T-J on hands)

Round 2: Assigned Exercise = Resistance Band Squat Thruster (step on band with both feet, handles in hands racked atop shoulders, squat and thrust band overhead as come up out of squat) (carry band w/ u on run!)

Round 3: Assigned Exercise: Single-Leg Plank Hop-In (10 Reps = 10 x R leg, then 10 x L leg)

Round 4: Assigned Exercise: Overhead Band Hold + Side Leg Pulses (step on center of band w/ both feet, hold both handles overhead in locked out straight arms, side leg lift) (10 Reps = 10 x R leg, then 10 x L leg)

Round 5: Assigned Exercise: Resistance Band Push-Up (wrap band around upper chest, band goes b/w upper arm and torso (through arm pits), place hands on floor on top of band on either end below handle (the more you choke up on the band, the more resistance you'll experience), get in plank and push-up)

STRETCH: