Thursday, November 1, 2012

Warm Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Additional Agility:
Complete 4 reps of each of the following ladder drills. If you don’t have a ladder, line up cones about 2 feet apartment and use this as your ladder.
Double foot high knee skips
Single foot high knee skips
Quick Steps, one foot in each rung
Pogo Hops
Slalom
Sideways two feet in and two feet out (2 each direction)
Quick side steps (2 each direction)

Stretches:
Listen your body and stretch the muscle in your legs that are tired.

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