
At Home Plan
Wake Up –“CARS” Morning Routine
Workout #1
Warm UP
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Cars Warmup -> Neck, Shoulders, Hips, Ankles
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Lunge Circuit – 8-12ea Forward, Reverse, Lateral
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Swimmers -10 Reps
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Crawl and Skip 5x
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Little hops 20x/ leg. Forward, Reverse, Lateral
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“Quick Hops” Forward Back, Side Side, Twist
Work Circuit
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Body Weight Squats x 10-20
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Straight Leg Lunges x 5-10 ea
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Pushups x 5-20
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Split Jumps x 5-10ea
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Squat Jumps x 5-10
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Pull Ups x 3-5
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Rest :60-:90 seconds and repeat full circuit 3-5x
Workout #2
Warm UP
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Cars Warmup -> Neck, Shoulders, Hips, Ankles
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Lunge Circuit – 8-12ea Forward, Reverse, Lateral
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Swimmers -10 Reps
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Crawl and Skip 5x
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Little hops 20x/ leg. Forward,Reverse, Lateral
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“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
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Sprints (Can Also Be Done on Hill)
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10yd x 8 - :60 Rest
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20yd x 4 - :120 Rest
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30yd x 2 - :180 Rest
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Jumps (:60 Rest) Can Be Done on Hill as Well
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Single Jumps 5 Reps x 3 Sets
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Double Jumps 2 Reps x 3-5 Sets
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Triple Jumps 1 Rep x 3-5 Sets
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Single Leg Triple Jumps 1-2 Reps x 3-5 Sets
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Strength(Add weight to increase Difficulty-Rocks, Logs,bands, Cinder Blocks,small child all work)
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Single Leg Squat variation 5-10 Reps
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Pull Ups x Max Reps (if more than 10 add weight) or
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Horizontal Row x 8-12 reps
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Pushups 8-12(If Easy put weight on back)
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Off Days: Go On A long Walk and complete CARS routine !!!!