Intermediate
Sampson lunge x 60 feet
Inchworm walk x 30 feet
Frankenstein walk x 30 feet
20 Hip bridges
Strength:
Complete the following every 2.5 minutes for 10 minutes –
1 Triple jump for distance
3 Sets:
8 – 10 Lying banded hamstring curls
8 Wide grip biceps curls
Muscular Endurance:
3 Rounds –
10 Single leg hip bridges / side (elevate your back on a bench or glutes)
8 Barbell rollouts
Metabolic Conditioning:
Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Med ball slams
Station 2: Med ball broad jumps
Station 3: Bicycle kicks
Station 4: High knees
Mobility:
Complete the pigeon stretch for 60 seconds on each side
Spend a few minutes rolling out your glutes
Beginner
Sampson lunge x 60 feet
Inchworm walk x 30 feet
Frankenstein walk x 30 feet
20 Hip bridges
Strength:
Complete the following every 2.5 minutes for 10 minutes –
5 Box jumps
3 Sets:
8 – 10 Lying banded hamstring curls
8 Wide grip biceps curls
Muscular Endurance:
3 Rounds –
20 Hip bridges
8 Inchworm walkouts
Metabolic Conditioning:
Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Med ball slams
Station 2: Bunny hops
Station 3: Bicycle kicks
Station 4: High knees
Mobility:
Complete the pigeon stretch for 60 seconds on each side
Spend a few minutes rolling out your glutes
