Static stretching about 5 minutes 20 seconds each

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Static Stretching: (about 5 minutes – 20 seconds each pose)1.Abs (Cobra and Childs Pose2.Hamstring stretch 1 leg at a time.3.Butterfly4.Knee Hugs - Lie on back, pull knee in while other leg lays straight on the floor, do 5footcircles to right and left and then point toe up and down 5 times, repeatother side.5.Quads/Hip Flexors – Lye supine on bench. Feet on floor. Bring right foot back andgentlygrasp ankle.6.Glutes – 90/90 Stretch7.Calves _ Downward Dog position8.Back – Hold on to a sturdy power rack (or something else) with one arm and leanback9.Shoulders – Stretch both arms up and clasp hands6POST-WORKOUT STRETCHCARDIO
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10.Biceps – Hold on to rack with 1-arm at shoulder height sideways, step out a bit11.Triceps – Reach overhead with 1-arm, use opposite arm to hold bent elbow as youreachtowards middle of back.7PROGRAM BREAKDOWNPHASE 1: WEEKS 1-4MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYWEEK 1DIVING (AM)+POWER TRAININGPLYOS/CORE (PM)DIVING (AM)+DRYLANDTRAININGDIVING (AM)+STRENGTH TRAINING/CORE (PM)+CARDIODIVING (AM)+DRYLANDTRAININGDIVING (AM)+MULTI -SYSTEMTRAINING TOTAL BODY/PLYOS/CORE(PM)CARDIORESTWEEK 2DIVING (AM)+POWER TRAININGPLYOS/CORE (PM)DIVING (AM)+DRYLANDTRAININGDIVING (AM)+STRENGTHTRAINING/CORE (PM)+CARDIODIVING (AM)+DRYLANDTRAININGDIVING (AM)+MULTI -SYSTEMTRAINING TOTAL BODY/PLYOS/CORE(PM)CARDIORESTWEEK 3DIVING (AM)+POWER TRAININGPLYOS/CORE (PM)DIVING (AM)+DRYLANDTRAININGDIVING (AM)+STRENGTHTRAINING/CORE (PM)+CARDIODIVING (AM)+DRYLANDTRAININGDIVING (AM)+MULTI-SYSTEMTRAINING TOTAL BODY/PLYOS/CORE(PM)CARDIORESTWEEK 4OADDIVING (AM)+POWER TRAININGPLYOS/CORE (PM)DIVING (AM)+DRYLANDTRAININGDIVING (AM)+STRENGTH TRAINING/CORE (PM)+CARDIODIVING (AM)+DRYLANDTRAININGDIVING (AM)+MULTI-SYSTEMTRAINING TOTAL BODY/PLYOS/CORE(PM)RESTORACTIVE RECOVERYREST
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Day 2: Week 1Tuesday – Diving (AM) + Dryland TrainingEXERCISESRPEWU: See Warm-up Cardio and Dynamic Warm-up options above5-6CIRCUIT 1: 3 Rounds (Rest 2 minutes after circuit and repeat)1A.TRX Low Walk In/Out Squats -Staying in a low squat positionwhiling holding on to the TRX, step right leg out, then step left legout, then step back in. That’s 1 rep.3107-81B.Push-up to Shoulder Tap (modification: perform from knees)3107-81C.Kettlebell Swing3107-8CIRCUIT 2: 4 Rounds (Rest 1-minute after circuit and repeat)2A. TRX Bench Lateral Step-ups. (Use 1-2 steps and stay low)3107-82B. Ball Slams3107-82C. Double Whip Rope Undulations (Stay in ¾ squat position)3257-8CIRCUIT 3: 3 Rounds (Rest 1-minute after circuit and repeat)3A. Medicine Ball Wall Side Toss310 ea.7-83B. Mountain Climber with a cross under toe tap – Mountain climberposition, bring right leg to chest then take that same leg, cross itunder your body and tap the foot to other side.320Total7-83C. Seated Medicine Ball Russian Twist (tap ball to ground) – Use arowing motion320Total7-88Week 1Day 1: Week 1Monday – Power/Core (PM)
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Day 4: Week 1Thursday – Diving (AM) + Dryland TrainingEXERCISESETSREPS% 1-RMRPEWU: See Warm-up Cardio and Dynamic Warm-up options above5-6CIRCUIT 1: 4 Rounds (Rest 1-minute after circuit and repeat)1A. Barbell Deadlift46-870-75%7-81B.
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