At Home Plan

Wake Up –“CARS” Morning Routine 

 

Workout #1 

Warm UP 

  • Cars Warmup -> Neck, Shoulders, Hips, Ankles

  • Lunge Circuit – 8-12ea Forward, Reverse, Lateral

  • Swimmers -10 Reps

  • Crawl and Skip 5x 

  • Little hops 20x/ leg. Forward, Reverse, Lateral

  • “Quick Hops” Forward Back, Side Side, Twist

Work Circuit 

  • Body Weight Squats x 10-20

  • Straight Leg Lunges x 5-10 ea

  • Pushups x 5-20 

  • Split Jumps x 5-10ea

  • Squat Jumps x 5-10

  • Pull Ups x 3-5 

  • Rest :60-:90 seconds and repeat full circuit 3-5x 

 

Workout #2

Warm UP 

  • Cars Warmup -> Neck, Shoulders, Hips, Ankles

  • Lunge Circuit – 8-12ea Forward, Reverse, Lateral

  • Swimmers -10 Reps

  • Crawl and Skip 5x 

  • Little hops 20x/ leg. Forward,Reverse, Lateral

  • “Quick Hops” 20x/foot. Forward Back, Side Side, Twist

Work

 * all sprints should be done at max speed ( use timer or race)

 * complete jumps for max distance

 * if you struggle being smooth with double or triple jump stick with singles

  • Sprints (Can Also Be Done on Hill)

    • 10yd x 8 - :60 Rest

    • 20yd x 4 - :120 Rest

    • 30yd x 2 - :180 Rest

  • Jumps (:60 Rest) Can Be Done on Hill as Well

    • Single Jumps 5 Reps x 3 Sets

    • Double Jumps 2 Reps x 3-5 Sets

    • Triple Jumps 1 Rep x 3-5 Sets

    • Single Leg Triple Jumps 1-2 Reps x 3-5 Sets

  • Strength(Add weight to increase Difficulty-Rocks, Logs,bands, Cinder Blocks,small child all work)

    • Single Leg Squat variation 5-10 Reps

    • Pull Ups x Max Reps (if more than 10 add weight) or 

    • Horizontal Row x 8-12 reps

    • Pushups 8-12(If Easy put weight on back)

Off Days: Go On A long Walk and complete CARS routine !!!!

© 2017 HyPower Performance