ROD 112810
ROD
Sunday, 28Nov10
Rest Day
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Athlete’s Warm up: Perform 2 rounds
- Medball chops
- MB Triple threats (hip raises)
- 15 Straight lying leg raises
- MB Squat & push
- Mobility Hip Stretch ( 4 reps with a
- 3 cycles of mini band walks
- 3 sets skipping
- 2 sets butt touch
- 6 reps forward lunges w/ medball overhead
- 6 reps lateral lunges w/ medball
- 6 reps rotational lunges w/ medball
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Athletes ROW (Mon Tues Wed)
4 rounds of 30sec work to 15sec rest of
- Power stepups with slow deceleration
- Single leg squat off the box
- Jack Knife w/ MB & alt legs
- Single leg jump rope
- Kettlebell swing
- Kettlebell front squat
Athletes ROW (Thurs Sat)
4 rounds of 30sec work to 15sec rest of
- Stab ball S/L push out
- Burpees
- Lateral lunges w/DB overhead press
- Reclines
- Slam Ball
- Push-ups