Track Pre Season

Plyos

Front holds
High Knees
Butt kicks
Bound high
Bound distance
quick feet
Karaoke
Karaoke back
Ories
Safes
Bird Dogs
Franks
A-steps
B-steps
C-steps
Heels
Toes

CORE

Forward Leg swings    – 10
Lateral Leg swings       – 10
Lung matrix                    – 4
Donkey kicks                  – 15 x 3 – 5 secs
Modified Bicycle          – 15 x 3 – 5 sec
Plank                                 – 45 – 1min
side plank                        – 15 leg raises
Bridge Thrust                – 15 x 3 – 5 sec each leg
modified bird dog        – 15 x 3 – 5 secs
supine leg lifts               – 15 x 3 -5 secs
Groiners                           – 15
mountain climbers     – 20
Iron cross                       – 15
T – ups                              – 16

Burpees                            – 10

LegLifts-

– Up-apart-together-Down -6

– Up-apart-scissor-Down -6

– Froglegs – 20 total

ABS

Crunches – 20

Obliques – 20

Superman – 10

JUMP ROPE

1 leg   50 each

both leg 100

  Core   Core    Core  
  LSD CT Speed CT Speed Recover  
sat sun mon tues wed thurs fri TOTAL
6 10 6 6 6 6 3 43
5 8 4 6 4 6 3 36
3 5 3 3 4 3 3 24
Posted in Uncategorized, Work Outs

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