Thursday 04.04.2019

The best!

Youth Athletic Conditioning tonight at 530pm

Part 1

Jog down and back

3 Elbow to insteps each leg

Jog down and back

3 lateral lunges each leg

x3

Part 2

1min Airdyne slow

5 Slow Air Squats

5 Slow Push Ups

5 Slow Ring Rows

45sec Airdyne moderate pace

5 Moderate Air Squats

5 Moderate Push Ups

5 Moderate Ring Rows

30sec Airdyne fast pace

5 Fast Air Squats

5 Fast Push Ups

5 Fast Ring Rows

Part 3

20 Turkish get ups

5 Wall Walks

Part 4

3 reps to failure for 3 sets (goal reps would be 1st set -30, 2nd set 15, 3rd set 10 or less)

only rest 30-45 seconds between sets

do all sets for one movement then move on

Incline DB Bench

Seated DB Curls

DB Lateral Raises

Barbell Supinated grip rows


Youth Athletic Conditioning

Warm-up

30 seconds on 30 seconds off

3 rounds, stay at each station for 3 rounds

Ladder

Cones

Box Jump down and up

Pull Ups

Push Ups

Movement focus 10min

Squat

Conditioning

45 seconds on 15 seconds off

Jump Rope

Air Squats

Lateral Cone Drill

Hanging Knee Raises

x4


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