OAK HILL STAFF WORKOUT: 6/9/2020

Warm Up
● Jog in place
○ High knees
○ Full arm swing
● Around the world
○ Full swing along transverse plane
○ Adaptation: if poor hips or core, only go forward and around or the best circle you
can do without pain
● Front/Back Claps
○ If unable to clap bring hands as close together as possible to warm up chest and
back
Exercises (50 sec on 10 sec rest)
Repeat 2X
● Shoulders - Front/Side/Back
○ Front and side palms facing down(pronated)
○ Back palms face into your body
● Dead Bugs
○ Adaptations: legs at 45 degree angle
● Rocking Horse
○ Go into superman, lift legs up then arms creating a rocking motion
○ Try not to use the momentum of your body and focus on keeping a tight back
○ Adaptation: stay in normal superman pose
● Lunge
Rest 1-2 min
Repeat 2X
● Sky Punches in horse-riding stance
○ Horse-riding stance, like riding on a horse with strong bent knees and but slightly
out
● Opposite hand to foot
○ Either stay bent over and touch toes side to side or come up between each
exercise
■ Whichever is most comfortable
● Plank
● Front Kick
○ Kick from back leg
○ Bring leg back down softly

Cool down
● Arm Swing side-side
● Sun salutations
● Shoulder Width stretch
OAK HILL STAFF WORKOUT: 6/16/2020

Warm Up (30 sec)

● Side Twists
● High Knees
● Ankle Circles

First Set (50 sec on, 10 sec rest) X2-3

● Front kick/back kick combo
○ Adaptation: Add alternate arm punch
● Regular into Sumo Squat
○ Adaptation: Perform 2 power squat instead of regular
● Raised Bridges
○ Adaptation: add weight at hips or do from supine position
● Sit-up with Cross Punch (two punches)
○ Adaptation: 4 punches instead of 2

Rest 30 sec-1 min

Second Set (50 sec on, 10 sec rest) X2-3

● Dips
○ Perform from either a raised or seating position
■ If seating must keep tight core
● Bicep Curl to Shoulder Press
○ Adaptation: go slower really focusing on smooth muscle movement
● Wide to Skinny(traditional) Push ups
○ Adaptation: knees on the ground
● Leg raise with abduction and adduction
○ Adaptation: Raise legs to 45 or 90 degrees off the ground

Cool Down
● Slow Jog with arms up to the side and down(like a dumbo motion)
○ Clear lactic acid out of muscles
● Runners Stretch
○ Adaptation: go onto one knee to increase hip flexor stretch
OAK HILL STAFF WORKOUT: THE HILL 6/23/2020

Today is going to build in difficulty. If you need to take a break at any point feel free to. You’ll
need a set of light weights for the last exercise. Hope you’re ready to move!
Warm Up 30-40 sec X2
● Side shuffle
○ Challenge: Grape Vine
● Foot Up - out out in in
● Arm Circles
Set 1 45-50 sec then rest X2
● Burpee
○ Challenge: add push-up
● Sidekicks
○ Keep your hands up/ core up and tight/ dorsiflexion
● High to low plank
Set 2 50-55 sec then rest X2
● Punches in horse riding stance
○ Max out
● Side Plank with one leg raise
○ Adaptation: bottom knee bent or traditional side plank
● Mountain side twists
Set 3 55-60 sec then rest X2
● Lunges
● Dead bug
● Horizontal shoulder hold - front to side
Cool Down
● Neck Circles
● Leg crossover hug
● Channel Chi
○ Take in the good let out the bad
OAK HILL STAFF/ DOCTORAL STUDENTS WORKOUT:7/21/2020

Warm Up - 30 sec X2
● Knee Twists - knee up across body
● Reach arms up then to the side
● Out, Out, In, In
Set 1 - 45 sec, 15 sec rest X2 - core
● Walk Back (Burpee w/o push up)
● Regular plank twist to side plank with arm pointed to the ceiling
● Toe reaches in supine
Set 2 - 45 sec, 15 sec rest X2
● Punches in horse riding stance
● Stepping forward lunge
○ Alternate legs
● Push up
○ Wide to normal
● Mule kicks
Cool Down
● Runners Stretch
● Sky reaches to side bends
WORKOUT WITH TWO VARIATIONS

Workout 7/22/2020
Warm Up
1 min X2
Around the worlds
high knees
Warrior 1 to 2
Arm circles
Set 1 - 40 sec with 20 sec rest
Open and close the gate
Sprawls Seated burpee
Front punches
Set 2 - 40 sec with 20 sec rest
Tricep extension

Front Shoulder raise to chicken wings

Axe Chops
Cool Down
Side leans
arm across chest stretch
Interlock fingers, palm in front stretch
WORKOUT WITH 2 VARIATIONS

Workout 7/20/2020
Warm Up
1 min X2
Jumping Jacks Half Jacks
Side twists
Quick feet
Speed Bag
Set 1 - 40 sec with 20 sec rest
Baby Squats Sit to stands
Lateral Lunges Leg Abduction
Lateral arm raise to adduction
Set 2 - 40 sec with 20 sec rest
Russian Twists - Low, Middle, High Side Reaches - Low, Middle, High
Supine Leg Lifts - 3 count going Straight Leg Lifts - 3 count going
down down
Low to High Plank Front and Back Leans
Cool Down
Arm Circles
Cat/Cow
Toe Touches
Sun Salutations
FACEBOOK LIVE 6/10/2020

Grab some weights

General strength workout
Warm Up
● Arm Circles
○ Start small then get big
○ Forward then backward
● Punching horizontal to vertical
● Side Twists
Exercises
Repeat 2X 40 on 20 off
● Open Door
○ Bring legs and arms out, arms into a W, legs as far out as you can get them
● Tricep Press
● Vertical Dumbell Flys
Repeat 2X
● Jogging in Chair
○ Mod: Move arms through full range of motion with elbow at 90 degrees in the
sagittal plane(forward and back)
● Forearm Twists - one arm then other at 90 degrees angle on the side(weight)
○ Mod: arms down at sides
● Seated leg circles
○ Mod: front arm circles
Cool Down
● Toe Touch Stretch or streamline stretch
● Sun Salutations
Comment down below if you want to join trainer talk - WATER
FACEBOOK LIVE 7/24/2020

Hey y’all! For today we’re going to be doing some shoulders and legs. Grab some light weights
if you want an added challenge.
Warm Up - 30 sec X2
● Side twists
○ Arms up high, low in the middle, arms up high again
● Front Punches
● Marches
○ Upper body: Lift hands up
Set 1 - 40 sec, 20 sec rest X2
● External Rotation/ abductors
○ Can use a band if you have it/hands on outside of legs for resistance
● Internal rotations/ adductors
○ Can use hand for added resistance/ hold hand in between your legs
● Toe touches to sky reaches
Set 2 - 40 sec, 20 sec rest X2
● Shoulder raises - front and side
● Leg extensions
Cool down
● Leg crossover stretch/arm across chest
● Reach hands forward then up to the sky - interlock fingers