Hi all! Here are the workouts that Coach Harman sent out this week. Remember to add some weight to your workout.
I am also attaching a weight workout that he sent in case you have the materials needed!
I am also attaching a weight workout that he sent in case you have the materials needed!
Lifting Doc | |
File Size: | 18 kb |
File Type: | docx |
Dynamic warm-up before each sprint session:
2 x 10 yards High Knees
2x 10 yards Butt Kicks
2 x10 yards High Kicks
2 x 10 yards C Skip
2 x 10 yards Carioca
2 x 10 yards Lunge and Twist
2 x10 yards 75% sprint
Monday and Thursday
Plyometrics (Rest 20 seconds between each set) Speed Work (Rest 2 minutes between each sprint)
Lateral line hops 3x10 5 x 40 yard Sprint
Front and back line hops 3x10 5 x 20 yard Sprint
1 leg lateral line hops(each leg) 3x10 5 x 5 yard 2 foot deceleration (See link Below)
1 leg front and back line hops 3x10 5 x 5 yard 1 foot deceleration (See link Below)
Power Skips for height(each leg) 3x10 5 x 5 yard Lateral deceleration (See link Below)
Lunge Jumps (each leg) 3x10 https://www.youtube.com/watch?v=1G7crr0tnzg
Tuesday and Friday
Plyometrics (Rest 20 seconds between each set) Speed Work (Rest 2 minutes between each sprint)
Broad Jump 3x5 (stick the landing and reset) 5 x Flying 10’s
1 leg bounding 3 x 5 (each leg) 5 x 3 cone sprints https://www.youtube.com/watch?v=E-m778lwcYc
Vertical Jump 10 (Reset and rest in between) 5 x Shuttle drill https://www.youtube.com/watch?v=g5c_grMWWHI
Depth Jump 10
https://www.youtube.com/watch?v=ZX_-
Q6z31qw 5 x Sprint to backpedal https://www.youtube.com/watch?v=90EMHdtB6ys
Drop Jump 10
https://www.youtube.com/watch?v=iYG2ziSAOT
0 5 x 5 cone jumps to sprint https://www.youtube.com/watch?v=fck6HwYDTFQ
Drop Jump to Sprint 10
https://www.youtube.com/watch?v=iwK5sDVmSTs
Wednesday
Stretch!!! 20 minutes of stretching and/or yoga. Pick a routine on youtube. Keep changing it up.
2 x 10 yards High Knees
2x 10 yards Butt Kicks
2 x10 yards High Kicks
2 x 10 yards C Skip
2 x 10 yards Carioca
2 x 10 yards Lunge and Twist
2 x10 yards 75% sprint
Monday and Thursday
Plyometrics (Rest 20 seconds between each set) Speed Work (Rest 2 minutes between each sprint)
Lateral line hops 3x10 5 x 40 yard Sprint
Front and back line hops 3x10 5 x 20 yard Sprint
1 leg lateral line hops(each leg) 3x10 5 x 5 yard 2 foot deceleration (See link Below)
1 leg front and back line hops 3x10 5 x 5 yard 1 foot deceleration (See link Below)
Power Skips for height(each leg) 3x10 5 x 5 yard Lateral deceleration (See link Below)
Lunge Jumps (each leg) 3x10 https://www.youtube.com/watch?v=1G7crr0tnzg
Tuesday and Friday
Plyometrics (Rest 20 seconds between each set) Speed Work (Rest 2 minutes between each sprint)
Broad Jump 3x5 (stick the landing and reset) 5 x Flying 10’s
1 leg bounding 3 x 5 (each leg) 5 x 3 cone sprints https://www.youtube.com/watch?v=E-m778lwcYc
Vertical Jump 10 (Reset and rest in between) 5 x Shuttle drill https://www.youtube.com/watch?v=g5c_grMWWHI
Depth Jump 10
https://www.youtube.com/watch?v=ZX_-
Q6z31qw 5 x Sprint to backpedal https://www.youtube.com/watch?v=90EMHdtB6ys
Drop Jump 10
https://www.youtube.com/watch?v=iYG2ziSAOT
0 5 x 5 cone jumps to sprint https://www.youtube.com/watch?v=fck6HwYDTFQ
Drop Jump to Sprint 10
https://www.youtube.com/watch?v=iwK5sDVmSTs
Wednesday
Stretch!!! 20 minutes of stretching and/or yoga. Pick a routine on youtube. Keep changing it up.
The workouts are for the next two weeks. See BELOW this week as those should be done FIRST! I will send those via email to the swimmers and divers and anyone who emails me for the information. Again - Please send Coach Harman a huge THANK YOU as he is sending these to all coaches. Remember frequent exercise helps with total well being. Stay active, eat well and sleep well! Best - Mama G
We now have gone from 3 days to 4 days with strength training. They are just about all the same movements that you have already been doing. Monday and Thursday involve eccentric and isometric work. Athletes will lower for 3 seconds then hold it at the bottom for 3 seconds. Wednesdays are now a active recovery day.
Warm-Up
10 Air Squats/10 Lunges/10 Side Lunges/10 Second Squat Hold/10 Push Ups/10 Shoulder Taps
Rt foot outside rt hand/Rt forearm down/Rt arm straight up
Lt foot outside lt hand/Lt forearm down/Lt arm straight up
20 Mountain Climbers
Monday:
Do the first four workouts with a 3 second negative and a 3 second isometric hold at the bottom.
4x5 Goblet Squat (Hold something in front like a backpack) https://www.youtube.com/watch?v=jc-WK8fRKFY
4x5 Cossack Squat https://www.youtube.com/watch?v=kaOo7Hhyjkk
4x5 Calf Raises on a step https://www.youtube.com/watch?v=VGq8YzBsrjw
4x5 Push Ups (Put your back backpack on if you can)
4x10 Supermans (Hold for 3 seconds) https://www.youtube.com/watch?v=0TzbJf8hD5k
4x10 Russian Twists (Hold your backpack for weight)
Tuesday:
4x 10 Lunges (5 Rt/5 Lt)
4x 10 Pistols (5 Rt/5 Lt) https://www.youtube.com/watch?v=kc4YfSHjbYE
4 x 5 Decline Push Ups https://www.youtube.com/watch?v=QuaOc1mFcqs
4 x 10 Curls (Backpacks can be used for single arm work)
4x 10 Single leg glute bridge raises
Wednesday:
20 minutes of stretching and/or yoga. Active recovery day.
Thursday:
Do the first four workouts with a 3 second negative and a 3 second isometric hold at the bottom.
4x5 Goblet Squat (Hold something in front like a backpack) https://www.youtube.com/watch?v=jc-WK8fRKFY
4x5 Cossack Squat https://www.youtube.com/watch?v=kaOo7Hhyjkk
4x5 Calf Raises on a step https://www.youtube.com/watch?v=VGq8YzBsrjw
4x5 Push Ups (Put your back backpack on if you can)
4x10 Supermans (Hold for 3 seconds) https://www.youtube.com/watch?v=0TzbJf8hD5k
4x10 Russian Twists (Hold your backpack for weight)
Friday:
4x Max Effort Push Ups
4 x 10 (5 Rt,5 Lt) Bulgarian Squats https://www.youtube.com/watch?v=QclpTcTSjoc
4x 20 Hollow body rocks
4x 5 Y,T,A's (Hold canned goods in your hand.) https://www.youtube.com/watch?v=P4_Omfrx4NU
4 x 30 seconds Push Up plank holds
We now have gone from 3 days to 4 days with strength training. They are just about all the same movements that you have already been doing. Monday and Thursday involve eccentric and isometric work. Athletes will lower for 3 seconds then hold it at the bottom for 3 seconds. Wednesdays are now a active recovery day.
Warm-Up
10 Air Squats/10 Lunges/10 Side Lunges/10 Second Squat Hold/10 Push Ups/10 Shoulder Taps
Rt foot outside rt hand/Rt forearm down/Rt arm straight up
Lt foot outside lt hand/Lt forearm down/Lt arm straight up
20 Mountain Climbers
Monday:
Do the first four workouts with a 3 second negative and a 3 second isometric hold at the bottom.
4x5 Goblet Squat (Hold something in front like a backpack) https://www.youtube.com/watch?v=jc-WK8fRKFY
4x5 Cossack Squat https://www.youtube.com/watch?v=kaOo7Hhyjkk
4x5 Calf Raises on a step https://www.youtube.com/watch?v=VGq8YzBsrjw
4x5 Push Ups (Put your back backpack on if you can)
4x10 Supermans (Hold for 3 seconds) https://www.youtube.com/watch?v=0TzbJf8hD5k
4x10 Russian Twists (Hold your backpack for weight)
Tuesday:
4x 10 Lunges (5 Rt/5 Lt)
4x 10 Pistols (5 Rt/5 Lt) https://www.youtube.com/watch?v=kc4YfSHjbYE
4 x 5 Decline Push Ups https://www.youtube.com/watch?v=QuaOc1mFcqs
4 x 10 Curls (Backpacks can be used for single arm work)
4x 10 Single leg glute bridge raises
Wednesday:
20 minutes of stretching and/or yoga. Active recovery day.
Thursday:
Do the first four workouts with a 3 second negative and a 3 second isometric hold at the bottom.
4x5 Goblet Squat (Hold something in front like a backpack) https://www.youtube.com/watch?v=jc-WK8fRKFY
4x5 Cossack Squat https://www.youtube.com/watch?v=kaOo7Hhyjkk
4x5 Calf Raises on a step https://www.youtube.com/watch?v=VGq8YzBsrjw
4x5 Push Ups (Put your back backpack on if you can)
4x10 Supermans (Hold for 3 seconds) https://www.youtube.com/watch?v=0TzbJf8hD5k
4x10 Russian Twists (Hold your backpack for weight)
Friday:
4x Max Effort Push Ups
4 x 10 (5 Rt,5 Lt) Bulgarian Squats https://www.youtube.com/watch?v=QclpTcTSjoc
4x 20 Hollow body rocks
4x 5 Y,T,A's (Hold canned goods in your hand.) https://www.youtube.com/watch?v=P4_Omfrx4NU
4 x 30 seconds Push Up plank holds
Welcome Back from Spring Break! Hope you were active then too!
Sprint Work 4/20-4/24
Dynamic warm-up before each sprint session:
2 x 10 yards High Knees
2x 10 yards Butt Kicks
2 x10 yards High Kicks
2 x 10 yards C Skip
2 x 10 yards Carioca
2 x 10 yards Lunge and Twist
2 x10 yards 75% sprint
Monday and Thursday
Plyometrics (Rest 20 seconds between each set) Speed Work (Rest 2 minutes between each sprint)
Lateral line hops 3x10 5 x 20 yard Sprint
Front and back line hops 3x10 5 x 10 yard Sprint
1 leg lateral line hops(each leg) 3x10 5 x 5 yard 2 foot deceleration (See link Below)
1 leg front and back line hops 3x10 5 x 5 yard 1 foot deceleration (See link Below)
Power Skips for height(each leg) 3x10 5 x 5 yard Lateral deceleration (See link Below)
Lunge Jumps (each leg) 3x10 https://www.youtube.com/watch?v=1G7crr0tnzg
Tuesday and Friday
Plyometrics (Rest 20 seconds between each set) Speed Work (Rest 2 minutes between each sprint)
Broad Jump 3x5 (stick the landing and reset) 5 x Flying 10’s
1 leg bounding 3 x 5 (each leg) 5 x 3 cone sprints https://www.youtube.com/watch?v=E-m778lwcYc
Vertical Jump 10 (Reset and rest in between) 5 x Shuttle drill https://www.youtube.com/watch?v=g5c_grMWWHI
Depth Jump 10
https://www.youtube.com/watch?v=ZX_-
Q6z31qw 5 x Sprint to backpedal https://www.youtube.com/watch?v=90EMHdtB6ys
Drop Jump 10
https://www.youtube.com/watch?v=iYG2ziSAOT
0 5 x 5 cone jumps to sprint https://www.youtube.com/watch?v=fck6HwYDTFQ
Drop Jump to Sprint 10
https://www.youtube.com/watch?v=iwK5sDVm
STs
Wednesday
Stretch!!! 20 minutes of stretching and/or yoga. Pick a routine on youtube. Keep changing it up.
Sprint Work 4/20-4/24
Dynamic warm-up before each sprint session:
2 x 10 yards High Knees
2x 10 yards Butt Kicks
2 x10 yards High Kicks
2 x 10 yards C Skip
2 x 10 yards Carioca
2 x 10 yards Lunge and Twist
2 x10 yards 75% sprint
Monday and Thursday
Plyometrics (Rest 20 seconds between each set) Speed Work (Rest 2 minutes between each sprint)
Lateral line hops 3x10 5 x 20 yard Sprint
Front and back line hops 3x10 5 x 10 yard Sprint
1 leg lateral line hops(each leg) 3x10 5 x 5 yard 2 foot deceleration (See link Below)
1 leg front and back line hops 3x10 5 x 5 yard 1 foot deceleration (See link Below)
Power Skips for height(each leg) 3x10 5 x 5 yard Lateral deceleration (See link Below)
Lunge Jumps (each leg) 3x10 https://www.youtube.com/watch?v=1G7crr0tnzg
Tuesday and Friday
Plyometrics (Rest 20 seconds between each set) Speed Work (Rest 2 minutes between each sprint)
Broad Jump 3x5 (stick the landing and reset) 5 x Flying 10’s
1 leg bounding 3 x 5 (each leg) 5 x 3 cone sprints https://www.youtube.com/watch?v=E-m778lwcYc
Vertical Jump 10 (Reset and rest in between) 5 x Shuttle drill https://www.youtube.com/watch?v=g5c_grMWWHI
Depth Jump 10
https://www.youtube.com/watch?v=ZX_-
Q6z31qw 5 x Sprint to backpedal https://www.youtube.com/watch?v=90EMHdtB6ys
Drop Jump 10
https://www.youtube.com/watch?v=iYG2ziSAOT
0 5 x 5 cone jumps to sprint https://www.youtube.com/watch?v=fck6HwYDTFQ
Drop Jump to Sprint 10
https://www.youtube.com/watch?v=iwK5sDVm
STs
Wednesday
Stretch!!! 20 minutes of stretching and/or yoga. Pick a routine on youtube. Keep changing it up.
Week 3
ECCENTRIC MOVEMENT!!!
When you don't have access to a gym you can maintain and even build muscle by incorporating slow and controlled movements. The exercises will look like last weeks but now you will do less reps for most of them and add in a 5 second descent. Important not to rush the movement.
To help with your timing here is a continual 5 second timer https://www.youtube.com/watch?v=NMIZQcebfKI
Warm-Up
10 Air Squats/10 Lunges/10 Side Lunges/10 Second Squat Hold/10 Push Ups/10 Shoulder Taps
Rt foot outside rt hand/Rt forearm down/Rt arm straight up
Lt foot outside lt hand/Lt forearm down/Lt arm straight up
20 Mountain Climbers
Monday:
Do the first four workouts with a 5 second negative.
4x5 Goblet Squat (Hold something in front like a backpack) https://www.youtube.com/watch?v=jc-WK8fRKFY
4x5 Cossack Squat https://www.youtube.com/watch?v=kaOo7Hhyjkk
4x5 Calf Raises on a step https://www.youtube.com/watch?v=VGq8YzBsrjw
4x5 Push Ups (Put your back backpack on if you can)
4x10 Supermans (Hold for 3 seconds) https://www.youtube.com/watch?v=0TzbJf8hD5k
4x10 Russian Twists (Hold your backpack for weight)
30 minutes of movement. Run, walk, play, yard work, etc...
Tuesday:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left) https://www.youtube.com/watch?v=ohErSWpaALQ
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Wednesday:
Do the first four workouts with a 5 second negative.
4x 10 Eccentric Lunges (5 Rt/5 Lt)
4x 10 Pistols (5 Rt/5 Lt) https://www.youtube.com/watch?v=kc4YfSHjbYE
4 x 5 Decline Push Ups https://www.youtube.com/watch?v=QuaOc1mFcqs
4 x 10 Curls (Backpacks can be used for single arm work)
4x 10 Flutter Kicks (Keep your back flat on the ground.)
30 minutes of stretching. Youtube any yoga or stretching routine you want.
Thursday:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left)https://www.youtube.com/watch?v=ohErSWpaALQ
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Friday:
Do the first 3 workouts with a 5 second negative.
4x5 Eccentric Squats with backpack (5 seconds on the way down)
4 x 10 (5 Rt,5 Lt) Bulgarian Squats https://www.youtube.com/watch?v=QclpTcTSjoc
4x 5 Eccentric Push Ups (5 seconds on the way down.) https://www.youtube.com/watch?v=IVPeHd-rC_c
4x 5 Y,T,A's (Hold canned goods in your hand.) https://www.youtube.com/watch?v=P4_Omfrx4NU
4 x 30 seconds Push Up plank holds
30 minutes of movement. Run, jump rope, walk, yard work, etc...
ECCENTRIC MOVEMENT!!!
When you don't have access to a gym you can maintain and even build muscle by incorporating slow and controlled movements. The exercises will look like last weeks but now you will do less reps for most of them and add in a 5 second descent. Important not to rush the movement.
To help with your timing here is a continual 5 second timer https://www.youtube.com/watch?v=NMIZQcebfKI
Warm-Up
10 Air Squats/10 Lunges/10 Side Lunges/10 Second Squat Hold/10 Push Ups/10 Shoulder Taps
Rt foot outside rt hand/Rt forearm down/Rt arm straight up
Lt foot outside lt hand/Lt forearm down/Lt arm straight up
20 Mountain Climbers
Monday:
Do the first four workouts with a 5 second negative.
4x5 Goblet Squat (Hold something in front like a backpack) https://www.youtube.com/watch?v=jc-WK8fRKFY
4x5 Cossack Squat https://www.youtube.com/watch?v=kaOo7Hhyjkk
4x5 Calf Raises on a step https://www.youtube.com/watch?v=VGq8YzBsrjw
4x5 Push Ups (Put your back backpack on if you can)
4x10 Supermans (Hold for 3 seconds) https://www.youtube.com/watch?v=0TzbJf8hD5k
4x10 Russian Twists (Hold your backpack for weight)
30 minutes of movement. Run, walk, play, yard work, etc...
Tuesday:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left) https://www.youtube.com/watch?v=ohErSWpaALQ
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Wednesday:
Do the first four workouts with a 5 second negative.
4x 10 Eccentric Lunges (5 Rt/5 Lt)
4x 10 Pistols (5 Rt/5 Lt) https://www.youtube.com/watch?v=kc4YfSHjbYE
4 x 5 Decline Push Ups https://www.youtube.com/watch?v=QuaOc1mFcqs
4 x 10 Curls (Backpacks can be used for single arm work)
4x 10 Flutter Kicks (Keep your back flat on the ground.)
30 minutes of stretching. Youtube any yoga or stretching routine you want.
Thursday:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left)https://www.youtube.com/watch?v=ohErSWpaALQ
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Friday:
Do the first 3 workouts with a 5 second negative.
4x5 Eccentric Squats with backpack (5 seconds on the way down)
4 x 10 (5 Rt,5 Lt) Bulgarian Squats https://www.youtube.com/watch?v=QclpTcTSjoc
4x 5 Eccentric Push Ups (5 seconds on the way down.) https://www.youtube.com/watch?v=IVPeHd-rC_c
4x 5 Y,T,A's (Hold canned goods in your hand.) https://www.youtube.com/watch?v=P4_Omfrx4NU
4 x 30 seconds Push Up plank holds
30 minutes of movement. Run, jump rope, walk, yard work, etc...
Here are this weeks workouts - Coach Harman added you tube videos and while many of the exercises are the same - MASTER THE BASICS! Add some weight if you need too, but go in small increments and work your way up to heavier weights. Please just make sure to do the RIGHT, we cannot afford injuries right now.
Warm-Up
10 Air Squats/10 Lunges/10 Side Lunges/10 Second Squat Hold/10 Push Ups/10 Shoulder Taps
Rt foot outside rt hand/Rt forearm down/Rt arm straight up
Lt foot outside lt hand/Lt forearm down/Lt arm straight up
20 Mountain Climbers
Monday:
4x8 Goblet Squat https://www.youtube.com/watch?v=P0amnNXCW1E
4x8 Cossack Squat https://www.youtube.com/watch?v=kaOo7Hhyjkk
4x8 Calf Raises on a step https://www.youtube.com/watch?v=VGq8YzBsrjw
4x8 Push Ups (Put your back backpack on)
4x8 Supermans (Hold for 3 seconds) https://www.youtube.com/watch?v=0TzbJf8hD5k
4x8 Russian Twists (Hold your backpack for weight)
30 minutes of movement. Run, walk, play, yard work, etc...
Tuesday:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left) https://www.youtube.com/watch?v=ohErSWpaALQ
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Wednesday:
4x 10 Walking Lunges with back pack
4x 10 Pistols (5 Rt/5 Lt) https://www.youtube.com/watch?v=kc4YfSHjbYE
4 x 10 Decline Push Ups https://www.youtube.com/watch?v=QuaOc1mFcqs
4 x 10 Curls (Backpacks can be used for single arm work)
4x 10 Flutter Kicks (Keep your back flat on the ground.)
30 minutes of stretching. Youtube any yoga or stretching routine you want.
Thursday:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left)https://www.youtube.com/watch?v=ohErSWpaALQ
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Friday:
4x8 Eccentric Squats with backpack (3 seconds on the way down)
4 x 8 Bulgarian Squats https://www.youtube.com/watch?v=QclpTcTSjoc
4x 8 Eccentric Push Ups (3 seconds on the way down.) https://www.youtube.com/watch?v=IVPeHd-rC_c
4x 5 Y,T,A's (Hold canned goods in your hand.) https://www.youtube.com/watch?v=P4_Omfrx4NU
4 x 30 seconds Push Up plank holds
30 minutes of movement. Run, jump rope, walk, yard work, etc...
Warm-Up
10 Air Squats/10 Lunges/10 Side Lunges/10 Second Squat Hold/10 Push Ups/10 Shoulder Taps
Rt foot outside rt hand/Rt forearm down/Rt arm straight up
Lt foot outside lt hand/Lt forearm down/Lt arm straight up
20 Mountain Climbers
Monday:
4x8 Goblet Squat https://www.youtube.com/watch?v=P0amnNXCW1E
4x8 Cossack Squat https://www.youtube.com/watch?v=kaOo7Hhyjkk
4x8 Calf Raises on a step https://www.youtube.com/watch?v=VGq8YzBsrjw
4x8 Push Ups (Put your back backpack on)
4x8 Supermans (Hold for 3 seconds) https://www.youtube.com/watch?v=0TzbJf8hD5k
4x8 Russian Twists (Hold your backpack for weight)
30 minutes of movement. Run, walk, play, yard work, etc...
Tuesday:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left) https://www.youtube.com/watch?v=ohErSWpaALQ
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Wednesday:
4x 10 Walking Lunges with back pack
4x 10 Pistols (5 Rt/5 Lt) https://www.youtube.com/watch?v=kc4YfSHjbYE
4 x 10 Decline Push Ups https://www.youtube.com/watch?v=QuaOc1mFcqs
4 x 10 Curls (Backpacks can be used for single arm work)
4x 10 Flutter Kicks (Keep your back flat on the ground.)
30 minutes of stretching. Youtube any yoga or stretching routine you want.
Thursday:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left)https://www.youtube.com/watch?v=ohErSWpaALQ
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Friday:
4x8 Eccentric Squats with backpack (3 seconds on the way down)
4 x 8 Bulgarian Squats https://www.youtube.com/watch?v=QclpTcTSjoc
4x 8 Eccentric Push Ups (3 seconds on the way down.) https://www.youtube.com/watch?v=IVPeHd-rC_c
4x 5 Y,T,A's (Hold canned goods in your hand.) https://www.youtube.com/watch?v=P4_Omfrx4NU
4 x 30 seconds Push Up plank holds
30 minutes of movement. Run, jump rope, walk, yard work, etc...
Here are this weeks workouts - If you get a chance, feel free to send Coach Harman a THANK YOU! He is allowing me to post these here. If you do not understand some of the terminology - reach out to friends on other teams as they may know. I know we have a few here who are in other sports - so they may know how to do them too. Just make sure to do the RIGHT, we cannot afford injuries right now.
Warm-Up - DAILY
10 Air Squats/10 Lunges/10 Side Lunges/10 Second Squat Hold/10 Push Ups/10 Shoulder Taps
Rt foot outside rt hand/Rt forearm down/Rt arm straight up
Lt foot outside lt hand/Lt forearm down/Lt arm straight up
20 Mountain Climbers
Monday 3/23:
4x10 Air squats (Hold your backpack for weight)
4x10 Cossack Squat
4x10 Calf Raises
4x10 Push Ups
4x10 Supermans
4x10 Russian Twists
Tuesday 3/24:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left)
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Wednesday 3/25:
4x 10 Walking Lunges
4x 10 Pistols (5 Rt/5 Lt)
4 x 10 Elevated Push Ups (Put your hands on something 1-2 feet off the ground)
4 x 10 Curls (Backpacks can be used for single arm work)
4x 10 Flutter Kicks (Keep your back flat on the ground.)
Thursday 3/26:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left)
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Friday 3/27:
4x10 Eccentric Squats (3 seconds on the way down. Hold a weight if you can.)
4 x 10 Bulgarian Squats (5 Right/5 Left. Put one foot behind you elevated on a piece of furniture.)
4x 10 Eccentric Push Ups (3 seconds on the way down.)
4x 5 Y,T,A's (Hold canned goods in your hand.)
4 x 30 seconds Push Up plank holds
Warm-Up - DAILY
10 Air Squats/10 Lunges/10 Side Lunges/10 Second Squat Hold/10 Push Ups/10 Shoulder Taps
Rt foot outside rt hand/Rt forearm down/Rt arm straight up
Lt foot outside lt hand/Lt forearm down/Lt arm straight up
20 Mountain Climbers
Monday 3/23:
4x10 Air squats (Hold your backpack for weight)
4x10 Cossack Squat
4x10 Calf Raises
4x10 Push Ups
4x10 Supermans
4x10 Russian Twists
Tuesday 3/24:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left)
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Wednesday 3/25:
4x 10 Walking Lunges
4x 10 Pistols (5 Rt/5 Lt)
4 x 10 Elevated Push Ups (Put your hands on something 1-2 feet off the ground)
4 x 10 Curls (Backpacks can be used for single arm work)
4x 10 Flutter Kicks (Keep your back flat on the ground.)
Thursday 3/26:
5 x 10 Sprints (20 yards. Doesn't have to be exact. Rest 1 minute between each one.)
5x10 Single leg bounding (5 on the right/5 on the left)
10 minute stretch routine. You pick. Youtube stretching and yoga routines.
Friday 3/27:
4x10 Eccentric Squats (3 seconds on the way down. Hold a weight if you can.)
4 x 10 Bulgarian Squats (5 Right/5 Left. Put one foot behind you elevated on a piece of furniture.)
4x 10 Eccentric Push Ups (3 seconds on the way down.)
4x 5 Y,T,A's (Hold canned goods in your hand.)
4 x 30 seconds Push Up plank holds
Wednesday 3/18:
Eccentric Goblet Squats 3 x 10 (3 second negative. Hold something heavy in your hand.)
Eccentric Split Squat 3 x 10 (3 second negative. 5 with right leg forward/5 with left leg forward)
Pistols 3 x 10 (5 right/5 left)
Eccentric Push Ups 3 x 10 (3 second negative)
Pike Push Up 3 x 5
100 Abs. Your choice! Pick 5 different ab exercises and do 20 of each.
Thursday 3/19:
Isometric Goblet Squats 3 x 10 (Down normal. 3 second hold at the bottom. Up fast. Hold something heavy)
Isometric Split Squat 3 x 10 (3 second hold at bottom. 5 with right leg forward/5 with left leg forward)
Single Leg RDL's (5 right/5 left)
Isometric Push Ups 3 x 10 (3 second hold at bottom)
Supermans 3 x 10
Push Up Plank 3 x Failure
Friday 3/20
Baseline Test
Air Squats: As many as possible in 30 seconds _______________________________
Rest 30 seconds
Jumping Lunges: As many as possible in 30 seconds ___________________________
Rest 30 seconds
Push Ups: As many as possible in 30 seconds __________________________________
Rest 30 seconds
Butterfly Sit Ups: As many as possible in 30 seconds __________________________
(Touch ground above your head then touch your toes on the way up)
Total Reps:_____________________