Summer Ancillary Plan - Phase 3

Monday Exercise
Push Ups Single Leg Squat to Hop One Arm Row w/ DB Lateral Walking Lunge Lateral Raises Haybales Running Cycle Running Arms w/ DB

Week 7
12x 4x each leg 8x each arm 8x each way 8x 20 sec. 20 sec. each leg 20 sec.

Week 8
15x 6x each leg 10x each arm 10x each way 10x 25 sec. 25 sec. each leg 30 sec.

Week 9
15x 8x each leg 12x each arm 12x each way 12x 30 sec. 30 sec. each leg 35 sec.

Week 10
10x 4x each leg 8x each arm 8x each way 8x 20 sec. 20 sec. each leg 20 sec.

Wednesday Exercise
Shoulder Press w/ DB's Body Weight Squat Assisted Pull Ups Backwards Lunge Fly's Med Ball Toss Behind Foot Tap Light Curls

Week 7
6x 8x 4-6x 4x each leg 8x 6x

Week 8
8x 10x 6-8x 6x each leg 10x 8x

Week 9
10x 12x 8-10x 8x each leg 12x 10x

Week 10
6x 8x 4-6x 4x each leg 8x 6x 20 sec. each foot 8x

20 sec. each foot 25 sec. each foot 30 sec. each foot 8x 10x 12x

Perform as a circuit 2x w/ appropriate rest

Perform as a circuit 2x w/ appropriate rest

Warm Up
Skip w/ Big Arms - 15m Backwards Skip w/ Big Arms - 15m Lateral Shuffle w/ Big Arms - 15m each way Trunk Circles – 5x each way Hip Circles – 5x each way Step Step Reach – 15m Quad Walk – 15m Frankenstein – 15m Ankle Grab – 15m Walking High Knees – 15m Running High Knees – 15m A-Skips - 15m B-Skips - 15m C-Skips - 15m *NEW* Backwards Run - 30m *NEW* Eagles – 5x each leg Scorpions – 5x each leg Rockers – 5x each leg Groiners – 5x each leg Hurdle Seat Exchange – 5x each leg Donkey Kicks/Whips – 5x each, each leg Trail Leg Forward/Backwards – 5x each way each leg Linear and Lateral Leg Swing – 5x each leg

CORE
Mon - Fab Five + Tues - Beaver Ten + Wed - Back Routine Thurs - Beaver Ten + Fri - Back Routine, Fab Five + Sat- BIG 10

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