Www.lcschools.org



Weekly Home Workout RoutineDaily Warm-Up: MWFPush Up = 3 X 10 Fire Hydrants/Circles/Mule Kicks X 10Sit Up = 3 X 10 Butterflies/Seated Hurdle/Laying Hurdle X 20 sec. Bridge/ Planks = 3 X 30 sec. Straight Leg Kicks & Circles X 10Monday: Alternate Upper/Lower/CoreUpper Lower CoreWide Grip Push Up 3 X 10 Body Squat 3 X 20 Mountain Climbers 3 X 30 sec.Close Grip Push Up 3X 10 1 leg Squat 3 X 10 Jack Knives 3 X 30 sec.Daily Warm Up Tuesday & Thursday:Stride 50 YDs Inverted Scissor KicksBack Peddle 50 yds Inverted BicycleWalking Lunges 2 X 10 yd Inverted JackknivesSide Lunges 2 X 10 yd Vertical Leg Swing 2 X 10Seated Hurdler Stretch Rt & Lft Horizontal Leg Swing 2X 10Tuesday Run RoutineKneeling Starts Rt & Lft 2 X 20 yd40 stance Start 5 X 20yd Up Hill Sprints 5 X 20 Yds Thursday Run RoutineLateral Kneeling Starts 5 X 20ydPush Up Starts 5 X 20yd40 yd Sprint X 520 Yd sprint X 5Weekly Lift Routine“for those with access to weights”Warm- UpSee Daily Warm up routine for M-WMondayLower Body Upper Body1 leg Squat 40% X 4 X 5 Bench Press 45% 4 X 12Glute Ham 4 X 10 Seated Military 40 % X 4 X 5Calve Raises 4 X 20 Power Clean 40% X 2 X 12/ 50% X 2 X 8WednesdayLower Body Upper BodyFront Squat 40% X 4 X 12 Bent Rowe 40% 4 X 12Straight Leg Dead Lift 135 lb X 4 X 10 Angle Pull 4 X 10Reverse Hyper with Band 4 X 10 Hang Clean + Split Jerk 40% X 4 X 5FridayLower Body Upper BodyBack Squat 50% X 4 X 12 Incline Press 40% X 4 X 12Power Jump 4 X 10 Snatch Clean 40% X 4 X 5 Leg Curl or Extension 4 X 10 Flys 10lb Front,Side,Reverse 2 X 15 Flys 5lb 45, Scissors, Cirlses 2 X 15 ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download