Monday, November 12, 2012

The de-load at the end of the season. The next couple of weeks are just to keep you in the groove until after Thanksgiving when the heavy lifting for the winter off-season begins.

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)

Lift:
4 x DB Complex – Complete 8 reps of each exercise without putting down the DB
Jump Shrugs
Hang Power Clean
Push Press
Reverse Lunge Front Rack (4 each leg)
Bent Row
Rest 1 minute

Optional:
1. Single Leg Broad Jump. 4 x 5 each leg
2. Single Leg Squat

Conditioning:
2 x 800m Run.

Stretches:
Downward dog, Upward Dog, Pigeon, Couch Stretch.

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