Warm-Up
*dynamic, your choice of exercises*
WO specific warm-up (1 set each) *no weight*
25 air squats
25 morning glories
25 standing calf raises
15 lunges (each leg)
15 windmills
MAIN Workout
1- (20) KB goblet squats or Barbell front squats (pick a weight that's heavy enough to hurt, but light enough to finish all 20 reps with 1 or 2 left in the tank for the 1st set) REPEAT x4 sets, resting 1-2 minutes between sets.
THEN
2- (15) Romanian DL (same format as above for weight selection) REPEAT x4 sets, resting 1-2 minutes between sets.
THEN
3- Weighted walking lunges x30 (15/leg) with 75 lb vest REPEAT x4 sets resting 1-2 min between sets.
THEN
4- (20) Nordic Hamstring x1 set
THEN
5- (30) SLOW (3 sec down, 2 sec pause, 3 sec up) Split Squats. Complete 15 reps/leg before switching to other leg REPEAT x3 sets using 1-2 minutes of rest between sets.
THEN
6- (30) Standing calf raises using the same weigh vest as used for lunges REPEAT x4 sets resting 1 min between sets
THEN
Here's where it gets fun......
INTERVALS (treadmill is easiest)
Walk @4mph pace for 5 min
Jog @ 6mph for 1 min
Walk @ 4mph 1 min
Jog @ 6.5mph 1 min
*walk/run alternating 1 min each while increasing the running speed by 0.5mph each time until you hit 10mph....alternate walking @ 4mph for 1 minute and running @ 10mph for 1 minute for 7 cycles. Reverse order walk/run decreasing speed of run from 10mph by 0.5mph/cycle until 6mph is reached again....maintain for 5 min.
THEN
7- (20) 24"-30" box jumps REPEAT x3 sets resting 1 min between sets.
8- (15) Broad Jumps x 1 set
THEN
Swim- 3/4 mile any stroke in under 30 minutes.
THE END
*dynamic, your choice of exercises*
WO specific warm-up (1 set each) *no weight*
25 air squats
25 morning glories
25 standing calf raises
15 lunges (each leg)
15 windmills
MAIN Workout
1- (20) KB goblet squats or Barbell front squats (pick a weight that's heavy enough to hurt, but light enough to finish all 20 reps with 1 or 2 left in the tank for the 1st set) REPEAT x4 sets, resting 1-2 minutes between sets.
THEN
2- (15) Romanian DL (same format as above for weight selection) REPEAT x4 sets, resting 1-2 minutes between sets.
THEN
3- Weighted walking lunges x30 (15/leg) with 75 lb vest REPEAT x4 sets resting 1-2 min between sets.
THEN
4- (20) Nordic Hamstring x1 set
THEN
5- (30) SLOW (3 sec down, 2 sec pause, 3 sec up) Split Squats. Complete 15 reps/leg before switching to other leg REPEAT x3 sets using 1-2 minutes of rest between sets.
THEN
6- (30) Standing calf raises using the same weigh vest as used for lunges REPEAT x4 sets resting 1 min between sets
THEN
Here's where it gets fun......
INTERVALS (treadmill is easiest)
Walk @4mph pace for 5 min
Jog @ 6mph for 1 min
Walk @ 4mph 1 min
Jog @ 6.5mph 1 min
*walk/run alternating 1 min each while increasing the running speed by 0.5mph each time until you hit 10mph....alternate walking @ 4mph for 1 minute and running @ 10mph for 1 minute for 7 cycles. Reverse order walk/run decreasing speed of run from 10mph by 0.5mph/cycle until 6mph is reached again....maintain for 5 min.
THEN
7- (20) 24"-30" box jumps REPEAT x3 sets resting 1 min between sets.
8- (15) Broad Jumps x 1 set
THEN
Swim- 3/4 mile any stroke in under 30 minutes.
THE END