WARM-UP
2 sets: 30 Jumping Jack :30 Plank 1 set: :30 Single-Unders (both feet) 10 straight-leg sit-ups :30 single-unders (right leg only) 10 butterflied leg Situps :30 single-unders (left leg only) 15 seated leg raise :30 single-unders (alternating feet) 15 V Ups :30 single-unders or Double Unders NOTES
RX / INTERMEDIATE On a 10:00 clock for reps: 2:00 Double Unders 2:00 Situps 1:30 double-unders 1:30 sit-ups 1:00 double-unders 1:00 sit-ups :30 double-unders :30 sit-ups BEGINNER On a 10:00 clock for reps: 2:00 Single-Unders 2:00 sit-ups 1:30 single-unders 1:30 sit-ups 1:00 single-unders 1:00 sit-ups :30 single-unders :30 sit-ups Stimulus & Goals
Post-workout: Accumulate: 100 GHD Hip Extension Competition: 75 min Warm up: 20 min See Above Workout 1: 10 min Today’s Rx Workout 2: 20 min Shoulder Press: 20-rep test NOTES
Workout 3: 15 min 4 sets: 50-ft Farmer Walks 20 weighted GHD Hip Extension – Rest 1:00-2:00 between sets. NOTES
Stretching: 10 min 2 sets: :30 Lacrosse Ball Roll / Foot :30 Sit and Reach
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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
April 2024
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