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WEEK 3/16-3/20
Pacific Ridge School
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Lift 1 VIDEOSETSREPSCoaching Cues
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Warm UpLinear Speed Warm upVideo1
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SpeedSprint- 2 point startVideo13 to 4find distance 20-40 yards, rest minimum 2 minutes between sprints, go 100% speed
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1ABW rear foot elevated split squat holdVideo15 mins
20-30 seconds each
Keep the down knee and inch off the floor
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1BSingle leg diagonal hops with double bounceVideo15 mins8 each
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1CLateral bound backVideo15 mins8 each side
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1DSupport Tuck HoldVideo15 mins30-40 secRefer to video
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2APush-ups (tempo)Video12 mins6 to 105 seconds down, 5 seconds up
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2BBW tuck upVideo12 mins10 to 15
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2CNordic LeansVideo12 mins6Beware: these are very challenging! Slower slower, catch yourself at the bottom, push yourself back up.
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2DSide plankVideo12 mins
30 seconds each
Glutes tight, straight line from heel to head. Shoulders and hips stacked vertically.
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3ABW 1 leg Glute Bridge with Hamstring CurlVideo10 mins8 eachslide out with 1 leg, pull back with 2
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3BHollow Body HoldVideo10 mins30 secondsWith the arms overhead, flatten your back against the floor. Raise your arms and legs a few inches off the ground and hold.
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3CBW Shoulder-TapsVideo10 mins12 each armPush-up position. Abs and glutes tight. Alternately touch shoulder with hand. No movement/rotation of the body.
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4APretzel 2Video1
1 minute each side
Refer to the video
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4BQuad wall stretchVideo1
1 minute each side
Stay Tall, get as close to foot with your butt as possible
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Lift 2VIDEOSETSREPSCoaching Cues
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Warm Up10 Minute Movement warm-upVideo1
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1ABW Skater SquatVideo15 mins10 each legRefer to the video
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1BL Sit Hold progression on floorVideo15 mins30 secondsRefer to video
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1C1 Leg Hop (continuous)Video15 mins6 eachAs bouncy as you can go
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1DBW Cossack SquatVideo15 mins10 each legGet as low as possible, hold end range for 1 sec each side
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2ATriple Jump (broad jump start)Video12 mins55 seconds down, 5 seconds up
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2BBW Tempo Pull-up (eccentric emphasis)Video12 mins4-8aim for 4-5 seconds on the way down, Pull elbows down,keep neck long, bring the bar to your collarbone
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2CMountain SlidersVideo12 mins15 eachPush-up position with back flat, feet on sliders. Slow knees, no movement/rotation of upper body.
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2DT Spine rockers forward and rotationalVideo12 mins8 forward (touch same side foot), 8 rotational (touch opposite foot)
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3ABW split squat iso holdVideo10 mins
30 seconds each
Chest up, back knee just off the ground
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3BSuper PlankVideo10 mins10-20 seconds
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3CBW 1-arm plank Push-Up positionVideo10 mins
20-30 seconds each
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4APretzel 1Video1
1 minute each side
Refer to the video
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4BNeo's (Tall kneeling lean back)Video1
1 minute each side
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Lift 3VIDEOSETSREPSCoaching Cues
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Warm Up10 Minute Movement warm-upVideo1
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SpeedSprint- 2 point startVideo13 to 4find distance 20-40 yards, rest minimum 2 minutes between sprints, go 100% speed
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1A1-leg squat off benchVideo15 mins15 each legRefer to video!
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1BSquat jump (continuous)- in placeVideo15 mins8Max height!
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1CLateral bound backVideo15 mins6 each leg
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1DDead bug with wall pressVideo15 mins12 each
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2ABW lateral lunge (alternating)Video12 mins12 each leg
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2BT Spine rockers forward and rotationalVideo12 mins8+8 each8 forward (touch same side foot), 8 rotational (touch opposite foot)
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2CL Sit Hold progression on floorVideo12 mins30 secondsRefer to video
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2DNeo's (Tall kneeling lean back)Video12 mins8
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3APush-upVideo10 minsMax repsWith 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)
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3BSupport Tuck HoldVideo10 mins30 secondsRefer to video
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3CBW KOT (Knee over toe) Split Squat Video10 mins10 each leg
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4AQuad Wall StretchVideo1
1 minute each side
Stay Tall, get as close to foot with your butt as possible
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4BSupported leg lowersVideo115 each leg
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