31 1 Start with a stair lap around Dem run up and down all the stairs starting

31 1 start with a stair lap around dem run up and

This preview shows page 31 - 36 out of 49 pages.

31 1. Start with a stair lap around Dem. - run up and down all the stairs starting by the front doors 2. Lap around hockey rink right after stairs 3. Leg tucks - AMAP 4. Wall sit - 1 minute 5. Squats - 30 6. Crunches - 50 7. Penguins - 50 8. Hand release pushups - AMAP Complete at least 3 iterations Cool down: (Stretch legs, arms, chest) Hill Workout (Lazerick Hill) (Cardio, Leg, Agility) (Hills and Steps are required) Warm-Up 1 slow lap Leg stretches (make the calves burn, stretch the pelvic)
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32 Main Workout Going 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 can Don’t skip a step!! Do 2 in a row!! (Superset) Single leg up Steps (Both legs) - 2x Cool -Down 2 slow laps Leg 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
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33 Warm up: Dynamic Stretches, 5 minute warmup jog Main set/Main sets: (A buddy Workout without a buddy) Between Each Exercise run 400 meters (¼ of mile), complete exercises for time of 400 meters 1.Hand release push ups ** 2.Bicycle crunches(supine bicycle)** 3.Burpees (with push up) 4.Flutter kicks 5.Birds** ( ) 6.Vertical leg raise** 7.Spiderman pushups 8.Arm haulers** ( ) 9.Squats If 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 time Cool 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/rep 1. Doorway stretches w/ arm extended back 2. Toe touches from standing position 3. Kneeling hip flexor stretch Main Sets: T-Push Up and Leg Tucks Set 1 1. Timed 2 minute max for T-Push Ups a. 5 Minute Rest 2. 30 T-Push Ups a. 5 Minute Rest 3. 20 T-Push Ups a. 5 Minute Rest 4. 10 T-Push Ups a. 5 Minute Rest
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34 Set 2 1. Max Leg Tucks (on pull-up bar) a. 5 Minute Rest 2. 10 Regular Pull ups (resistance bands/chair optional) a. 5 Minute Rest 3. 10 Regular Pull ups (resistance bands/chair optional) a. 5 Minute Rest Cool down: 10-15 Sec. each side/rep 1. Doorway stretches w/ arm extended back 2. Toe touches from standing position 3. Kneeling hip flexor stretch 4. Any additional stretches deemed necessary Full Body (WITH LESS CARDIO): Vacation Abs: CDT McCarty Focus: Core Warm up (hold each for 1 min): · Bend over, touch your toes, knees locked
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35 · Butterfly Stretch · Thigh Stretch · Single Leg Over · Overhead Arm Pull Main set (2 sets): 1. 10 sit-ups 2. 20 crunches 3. 10 side crunch 4. 10 other side crunch 5. 10 toe touches 6. 10 heal touches 7. 10 Russian twists 8. 20 butterfly kicks Goal is to do each one as fast as possible without a break in between.
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  • Bodyweight exercise, MSIV

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