Author: Michael Stearns

The video to the right demonstrates most of these exercises https://www.youtube.com/watch?v=YcOyMREvsUA 3×3 minutes jump rope with one minute rest in between Box Jumps Box Jumps – Single Leg Vertical Box Jumps Not on video Vertical Drop and Jump Speed Skater Leaps Not on Video One legged line jumps Power Bounds Speed Bounds Boom Boom Boom…

Agility and Ladder Drills https://www.youtube.com/watch?v=67XP-AekUoA Do two cycles of the following set of six exercises, then do the ladder drills as time permits  Three lateral hurdles and hold  Side to side hurdle jumps Boom. boom, boom. boom, boom, boom  Speed lunges  Banded side, Shuffle service box  Speed crossover service box…

No equipment routine jog – 5 minutes jump rope – 3 minutes lateral bicycles – 1 minute plank shoulder taps 1 minute jog – 5 minutes mountain climbers – 1 minute burpees – 1 minute shadow box – 1 minute lunge jumps – 1 minute lateral shuffle 4 steps – 1 minute jog – 5…

Resource: https://www.self.com/gallery/core-exercises-top-trainers-swear-by Plank Forearm Plank Russian Twist Butterfly Sit-Up Dead Bug+op Half-Kneeling Wood Chop High Boat to Low Boat Forearm Plank Rock Side Bend Staggered Stance Resistance Band Row Jackknife Suitcase Penguin C-Curve Single-Leg Resistance Band Deadlift Wheelbarrow Rolling Like a Ball Leg Raise Breakdancer Tabletop Leg Press (press on knees) Row Your Boat (knees…

Banded Push Up https://www.youtube.com/watch?v=UyLmACEtk_8 Banded Chest Press Banded Dips Bent Over Row Seated Wide Leg Dynamic Row Lying Pullover Banded Overhead Press Lying 90 Degree Front Raises Seated Face Pulls Pulled Biceps Curl Standing Hammer Curl Seated Peak Curl Lying Triceps Press Down Overhead Extension Seated Elbow Front Extension Incline Band press Seated Low Press…

Equipment needed: chair or bench, short and wide loop bands, long assist bands 3 minute cardio warmup Joint warmup toes, ankles, knees, hips Lunge matrix Wall sit Squat Deadlift RDL Bulgarian Split Squat Step up/Knee Lift Glute Bridge one-legged squats Banded fire hydrant banded Calf raise Banded Donkey kick Banded knee raise/hip thrust Mountain Climber…

Warmup Set 1 4 laps 10 V-Lunges Outside foot 20 plyometric squats side shuffle Set 2 4 laps pushups Hay bailers Burpees 4 laps bicyces Mountain climbers quick feet, high knees 4 laps prone stars plyometric lunges Sampris Drill

1. (Start on stomach) Front Wrist Stretch (on hands and knees. Lean your weight all the way forward so you flex your wrists) Back Wrist Stretch (On hands and knees. Rotate your hands so the your wrists are forward and hands are facing back. Gently flex down on your wrists) Side Rotate and Reach R/L.…

1. Goals:  What are your goals as far as fitness training? 2. Time Commitment:  What is a realistic amount of time you have each week to devote to fitness-related exercises. Do you think it would work best to have small blocks of time each day or to dedicate a larger block of time – two…