Category: Fitness

  • Focus 3 – Core Exercises

    —

    by

    Michael Stearns
    in

    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…

  • Focus 2 – Upper Body Exercises

    —

    by

    Michael Stearns
    in

    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…

  • Focus 1 – Lower Body Exercises

    —

    by

    Michael Stearns
    in

    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…

  • Aerobic Training Workout

    —

    by

    Michael Stearns
    in

    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

  • 10 Minute Body Activation Routine

    —

    by

    Michael Stearns
    in

    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.…

  • 2. Initial Questionnaire

    —

    by

    Michael Stearns
    in

    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…

  • 1. Fitness Training Overview

    —

    by

    Michael Stearns
    in ,

    What is In This Folder There are many documents in this folder. “The ones that start with “Focus” each have an extensive list of exercises centered around a specific aspect of the fitness training program. There are also other documents that include exercises for more specific situations like “Post Match Recovery” and “Travel Workout Routine”…

  • Travel Workout Routine

    —

    by

    Michael Stearns
    in

    This Workout is designed for tournament travel when you have off days without a match. Use this video as a reference https://www.youtube.com/watch?v=Gxi7QcrTBho&t=172s For all the exercises after line 6, do 1 set until you can’t do anymore. If you are going to exceed twenty reps then add resistance to make it harder 5 minute jump…