Warm Up
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
3 step butt kicks
Mobility
Tiger pushups
superman walk
reverse overhead lunge
sit and reach
lunge with a double reach to a quad stretch
high knee walk to lunge to quad stretch
lunge off hand to instep reach and twist overhead
hopping knee machine
kick walk
Pre-work, 5 minutes
2 pushups, 3 inchworms, 4 lunges
Work
3x
20 Contra-lateral Supermen
agility ladder
3 burpees
bear crawl to the right 5 yards, backwards or forwards 10 yards, left 5 yards
3x, 20 reps, 14 reps, 8 reps
Good Mornings 25# plate
Diagonal Plate raises, 25# plate
10# dumbbell lunge and reach to over head
Suicides, 5 yards, 10 yards, 15 yards
Clock Face lunges 10x
"DP" was near the end of the cold, but, decided to do it anyway. We lugged our stuff down to the lower field, alas, I forgot to put on my weight vest. This is my first workout without it in about a month. What a difference. I simply cannot recommend a single piece of exercise equipment more highly. Get a vest and use it, period. I see its benefit in two significant ways, work capacity and speed of recovery. "DP" did great in spite of the cold.
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