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9 | WEEK 3/16-3/20 | Pacific Ridge School | ||||||||||||
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14 | Lift 1 | VIDEO | SETS | REPS | Coaching Cues | |||||||||
15 | Warm Up | Linear Speed Warm up | Video | 1 | ||||||||||
16 | Speed | Sprint- 2 point start | Video | 1 | 3 to 4 | find distance 20-40 yards, rest minimum 2 minutes between sprints, go 100% speed | ||||||||
17 | 1A | BW rear foot elevated split squat hold | Video | 15 mins | 20-30 seconds each | Keep the down knee and inch off the floor | ||||||||
18 | 1B | Single leg diagonal hops with double bounce | Video | 15 mins | 8 each | |||||||||
19 | 1C | Lateral bound back | Video | 15 mins | 8 each side | |||||||||
20 | 1D | Support Tuck Hold | Video | 15 mins | 30-40 sec | Refer to video | ||||||||
21 | 2A | Push-ups (tempo) | Video | 12 mins | 6 to 10 | 5 seconds down, 5 seconds up | ||||||||
22 | 2B | BW tuck up | Video | 12 mins | 10 to 15 | |||||||||
23 | 2C | Nordic Leans | Video | 12 mins | 6 | Beware: these are very challenging! Slower slower, catch yourself at the bottom, push yourself back up. | ||||||||
24 | 2D | Side plank | Video | 12 mins | 30 seconds each | Glutes tight, straight line from heel to head. Shoulders and hips stacked vertically. | ||||||||
25 | 3A | BW 1 leg Glute Bridge with Hamstring Curl | Video | 10 mins | 8 each | slide out with 1 leg, pull back with 2 | ||||||||
26 | 3B | Hollow Body Hold | Video | 10 mins | 30 seconds | With the arms overhead, flatten your back against the floor. Raise your arms and legs a few inches off the ground and hold. | ||||||||
27 | 3C | BW Shoulder-Taps | Video | 10 mins | 12 each arm | Push-up position. Abs and glutes tight. Alternately touch shoulder with hand. No movement/rotation of the body. | ||||||||
28 | 4A | Pretzel 2 | Video | 1 | 1 minute each side | Refer to the video | ||||||||
29 | 4B | Quad wall stretch | Video | 1 | 1 minute each side | Stay Tall, get as close to foot with your butt as possible | ||||||||
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31 | Lift 2 | VIDEO | SETS | REPS | Coaching Cues | |||||||||
32 | Warm Up | 10 Minute Movement warm-up | Video | 1 | ||||||||||
33 | 1A | BW Skater Squat | Video | 15 mins | 10 each leg | Refer to the video | ||||||||
34 | 1B | L Sit Hold progression on floor | Video | 15 mins | 30 seconds | Refer to video | ||||||||
35 | 1C | 1 Leg Hop (continuous) | Video | 15 mins | 6 each | As bouncy as you can go | ||||||||
36 | 1D | BW Cossack Squat | Video | 15 mins | 10 each leg | Get as low as possible, hold end range for 1 sec each side | ||||||||
37 | 2A | Triple Jump (broad jump start) | Video | 12 mins | 5 | 5 seconds down, 5 seconds up | ||||||||
38 | 2B | BW Tempo Pull-up (eccentric emphasis) | Video | 12 mins | 4-8 | aim for 4-5 seconds on the way down, Pull elbows down,keep neck long, bring the bar to your collarbone | ||||||||
39 | 2C | Mountain Sliders | Video | 12 mins | 15 each | Push-up position with back flat, feet on sliders. Slow knees, no movement/rotation of upper body. | ||||||||
40 | 2D | T Spine rockers forward and rotational | Video | 12 mins | 8 forward (touch same side foot), 8 rotational (touch opposite foot) | |||||||||
41 | 3A | BW split squat iso hold | Video | 10 mins | 30 seconds each | Chest up, back knee just off the ground | ||||||||
42 | 3B | Super Plank | Video | 10 mins | 10-20 seconds | |||||||||
43 | 3C | BW 1-arm plank Push-Up position | Video | 10 mins | 20-30 seconds each | |||||||||
44 | 4A | Pretzel 1 | Video | 1 | 1 minute each side | Refer to the video | ||||||||
45 | 4B | Neo's (Tall kneeling lean back) | Video | 1 | 1 minute each side | |||||||||
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47 | Lift 3 | VIDEO | SETS | REPS | Coaching Cues | |||||||||
48 | Warm Up | 10 Minute Movement warm-up | Video | 1 | ||||||||||
49 | Speed | Sprint- 2 point start | Video | 1 | 3 to 4 | find distance 20-40 yards, rest minimum 2 minutes between sprints, go 100% speed | ||||||||
50 | 1A | 1-leg squat off bench | Video | 15 mins | 15 each leg | Refer to video! | ||||||||
51 | 1B | Squat jump (continuous)- in place | Video | 15 mins | 8 | Max height! | ||||||||
52 | 1C | Lateral bound back | Video | 15 mins | 6 each leg | |||||||||
53 | 1D | Dead bug with wall press | Video | 15 mins | 12 each | |||||||||
54 | 2A | BW lateral lunge (alternating) | Video | 12 mins | 12 each leg | |||||||||
55 | 2B | T Spine rockers forward and rotational | Video | 12 mins | 8+8 each | 8 forward (touch same side foot), 8 rotational (touch opposite foot) | ||||||||
56 | 2C | L Sit Hold progression on floor | Video | 12 mins | 30 seconds | Refer to video | ||||||||
57 | 2D | Neo's (Tall kneeling lean back) | Video | 12 mins | 8 | |||||||||
58 | 3A | Push-up | Video | 10 mins | Max reps | With tight abs and tight glutes and a neutral neck, descend slowly and push-up fast. Keep your elbows in close to your sides. (Top panel of video) | ||||||||
59 | 3B | Support Tuck Hold | Video | 10 mins | 30 seconds | Refer to video | ||||||||
60 | 3C | BW KOT (Knee over toe) Split Squat | Video | 10 mins | 10 each leg | |||||||||
61 | 4A | Quad Wall Stretch | Video | 1 | 1 minute each side | Stay Tall, get as close to foot with your butt as possible | ||||||||
62 | 4B | Supported leg lowers | Video | 1 | 15 each leg | |||||||||
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