July 11, 2009

GENERAL MOBILITY

Forward skip backward arm circles

Backward skip forward arm circles

Skip with a twist
Carioca
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Puddle Hops
Hips in shuffle
Hips out shuffle
Backward Push

Crazy legs

Straight leg hip things
Butt kicks

DYNAMIC MOBILITY
Tiger Pushups

Inchworms

Reverse overhead lunge
High knee walk to lunge to quad stretch
Knee out walk Lunge with a double reach
Crucifixion/Scorpions

Elbow to instep double reach overhead
walking knee machine with hop

Superman walk
Kick walk

QUADRUPED WARM UP

Right/Right x Left/Left

Right/Left x Left/Right

2 hands x 2 feet

Spiderman walk

Chimpanzee Shuffle

Crab walk

WORK, Groups of 3

Sandbag Relay

Circuit, 10 reps rotate

• Renegade Rows,
• Kettlebell Swing,
• Kettlebell Squats

Bear Crawl Suicide (run return), 5, 10, 15, 2 burpees on the lines

BONUS

Partner Egg Toss, 300 yards

CORE

V-ups,

Wipers

leg lifts

bicycle crunches