Incase anyone wants to start working out . I posted this in the wrong place and decided to leave it. This is what I'm giving our athletes to do to start the summer break.
Anyone else hating the changes to the blog posting pages?
No Gym workouts – do 2 times a day A, B, or C. Rotate through them.
No Gym Workout A:
45 sec. Front Plank
20 Push ups
20 Single Leg Hip Extension
25Seated Russian Twist
20 Dips off Chair
25 Supine Bridge (back plank) with straight leg raise Count each leg lift.
25 Crunches – elbows to knees “small V sits”
25 window wipers with knees bent
15 feet -Side slides – stocking feet together, heels to right, then toes, go across linoleum floor and back – this works hips and torso.
These are the numbers I’m doing right now before foot surgery. You can probably do more or add weights.
The extensions are done lying on floor with foot resting on a bed or couch. Stick one leg straight up 90 degrees at hip, and use support leg 90 degrees at knee to lift glutes off floor until body is straight. Glute/ham both feet are on bed or couch and you lift glutes up.
No Gym Workout B:
10 each. Pistol Leg Squat – go all the way down by wall to brace standing back up if needed.
45 sec. Side plank each
15 Decline Push up
25 Reverse Crunch from chair – bringing knees to chest.
25 glute/ham extension
25 scissors – low
10 Single leg bench get up – sit on bench and stand up with one leg.
25 side sit ups
NO GYM Workout C:
25 Front Kicks B2’s as if putting footprint on someone’s back.
25 sumo wrestling position squats
30 sec. plyo plank – lift butt up making hill then straighten, lift again.
25 bridge ups
25 window wipers – legs straight.
25 hurdler single leg lift each
10 lunge step each
10 spider man each leg
10 back bends
45 sec. wall sits
10 single leg bridge ups
Workout A Workout B
Bench Press chinup
Bent-over row Lateral Raise
Reverse crunch off bench Plank - front, side,
Ham curls/ leg extensions hip add/ab
Leg lifts Toe raises
Each day you need to do 20 to 40 minutes of cardio work. Any of the machines, or swimming, but run at least 3 days a week. Work to increase your time, or increase the distance you go in the same amount of time.
You can break it up into interval work – fartleks, at a track, chase with a running partner.
Plyos – Start with mainly in place type of jumps. double leg hops (rabbits), stars, side to side, front to back, frog hops, tuck jumps, squat hops, slalom.
If you have a stadium DO ‘EM.
Have fun this summer. Mix it up.