Lightridgehighschoolva.bigteams.com



Warm Up across the length of a volleyball court (30 feet down and back):Walking Quad Stretch (From one end of the room or space available)Hamstring ScoopsGliding Lunge StretchHigh KneesButt KicksPower Jumps Low ShuffleRunWorkout 1 (no equipment required)Time (20 Seconds on 10 off) 3 roundsBurpees (No push up)Push Ups (3 second count)Jump SquatsAround the World Plank (Pattern is shoulder, shoulder, hip, hip, knee, knee, ankle, ankle, and repeat backwards)Low ShuffleBlock JumpsPlankWorkout 2Equipment you will need:-A set of steps-A Jump Rope (If Available)-Dumbbells (If Available)-Medicine Ball (If Available)-Resistance BandIf you don’t have these, I will put a modification exercise next to it.Warmup :Same as Workout 1Workout 3HIIT (45 seconds on 30 off) 3 times throughStep Ups (Switch leading legs each time)Jump Rope (Modification-Jumping Jacks)Med Ball Slams (Modification-Burpees no push up)Russian Med Ball TwistsMed Ball Push upsDumbbell Squats with 10 second hold (repeat pattern until time Runs out), if you don't have any dumbbells available, use body weight.Banded WalksPushups ................
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