WARM-UP:
Thursday, October 20, 2011
Weekday Warrior Bootcamp - Day 4 Done!
"Zero Equipment Day" - Body Weight Only Drills
WARM-UP:
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
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