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 !!!!