Warm up:
1 set: 10 Single-leg Box Steps (right) 10 Single-leg Box Steps (left) 10 Box Steps alternating 1 set: 20 Single-Unders 20 Single-unders run in place 20 Single-under crossovers 1 set: 10 Jump and land in a partial squat 10 Box step-up + step-off and land in a partial squat 10 High jumps in place 1 set: 20 Single-under crossovers 20 Single-unders left leg 20 Single-unders right leg 1 set: 5 Box Jumps 5 Box Jump Over 5 Box jump over (clear box) 1 set: 30 sec long step Reverse Lunges 30 sec narrow stance squat (no weight) 30 sec assisted Pistol (use band from pull up bar) 30 sec pistol 2 sets: 2 alternating Pistol 2 box jump-overs Pre-workout: On an 6:00 clock: Build to a max height box jump RX AMRAP 8: 2 alternating Pistol 2 Box Jump Over (20 in) 4 alternating Pistol 4 box jump-overs 6 alternating Pistol 6 box jump-overs – Continue adding 2 reps to each movement until time expires. INTERMEDIATE AMRAP 8: 2 alternating Pistol to a box (16 in) 2 box jump-overs (20 in) 4 alternating Pistol to a box 4 box jump-overs 6 alternating Pistol to a box 6 box jump-overs – Continue adding 2 reps to each movement until time expires. BEGINNER AMRAP 8: 2 alternating Reverse Lunges 2 Box Steps-overs (20 in) 4 alternating reverse lunges 4 box step-overs 6 alternating reverse lunges 6 box step-overs – Continue adding 2 reps to each movement until time expires. Competition: Rest Day Stretch: 1 set: 1:30 lacrosse ball calf roll / leg 1:00 seated hamstring stretch / side
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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