311.Start with a stair lap around Dem. - run up and down all the stairs starting by the front doors2.Lap around hockey rink right after stairs3.Leg tucks - AMAP4.Wall sit - 1 minute5.Squats - 306.Crunches - 507.Penguins - 508.Hand release pushups - AMAPComplete at least 3 iterations Cool down:(Stretch legs, arms, chest)Hill Workout(Lazerick Hill)(Cardio, Leg, Agility)(Hills and Steps are required)Warm-Up1 slow lapLeg stretches (make the calves burn, stretch the pelvic)
32Main WorkoutGoing up Hill:Sprint - 3x Lateral (on both sides) - 3x Lunges - 3x 3 step cuts - 3x Back peddle -3x (Do last!!!)Going up Stairs: Sprint up stairs - 1x Fast as you canDon’t skip a step!!Do 2 in a row!! (Superset)Single leg up Steps (Both legs) - 2x Cool -Down2 slow lapsLeg stretches (make the calves burn, stretch the pelvic)Very Important!!!ACFT Specific:(Buddy without Buddy):(Callie Keller)(APFT and ACFT prep)Watch/timer is required 50 minutes
33Warm up: Dynamic Stretches, 5 minute warmup jogMain set/Main sets: (A buddy Workout without a buddy)Between Each Exercise run 400 meters (¼ of mile), complete exercises for time of 400 meters1.Hand release push ups **2.Bicycle crunches(supine bicycle)**3.Burpees (with push up)4.Flutter kicks5.Birds** ()6.Vertical leg raise**7.Spiderman pushups8.Arm haulers** ()9.SquatsIf you finish before time:If time after completion:Prep for apft (2 minutes of push ups, 2 minutes of sit ups) 30 second rest (1 minute of push ups,1 minute of sit ups) 30 second rest, repeat until timeCool down:Recovery Drill ACFT Prep:(JT Broecker; MSIV)(Strength; Body Weight Workout)(50 Mins; Pull-up bar required, resistance bands/chair optional)Warmup: 10-15 Sec. each side/rep1.Doorway stretches w/ arm extended back2.Toe touches from standing position3.Kneeling hip flexor stretchMain Sets: T-Push Up and Leg TucksSet 11.Timed 2 minute max for T-Push Upsa.5 Minute Rest2.30 T-Push Upsa.5 Minute Rest3.20 T-Push Upsa.5 Minute Rest4.10 T-Push Upsa.5 Minute Rest
34Set 21.Max Leg Tucks (on pull-up bar)a.5 Minute Rest2.10 Regular Pull ups (resistance bands/chair optional)a.5 Minute Rest3.10 Regular Pull ups (resistance bands/chair optional)a.5 Minute RestCool down: 10-15 Sec. each side/rep1.Doorway stretches w/ arm extended back2.Toe touches from standing position3.Kneeling hip flexor stretch 4.Any additional stretches deemed necessary Full Body (WITH LESS CARDIO):Vacation Abs:CDT McCartyFocus: CoreWarm up (hold each for 1 min):· Bend over, touch your toes, knees locked
35· Butterfly Stretch · Thigh Stretch· Single Leg Over· Overhead Arm PullMain set (2 sets):1.10 sit-ups2.20 crunches3.10 side crunch4.10 other side crunch5.10 toe touches6.10 heal touches7.10 Russian twists8.20 butterfly kicksGoal is to do each one as fast as possible without a break in between.