• 2020 SUMMER CAMPS HAVE BEEN CANCELED DUE TO COVID-19

Fitness Week 9

Weekly Fitness Plan

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
REST or TECHNICAL SUPPORT ZOOM workout REST or TECHNICAL SUPPORT ZOOM workout REST or TECHNICAL SUPPORT

Tuesday

Jumping jacks x20
Lunge x10 (5 each leg)
Side lunge x10 (5 each leg)
Open gate x6 (3 each leg)
Close gate x6 (3 each leg)
Kicks in front x6 (3 each leg)
Kicks behind x6 (3 each leg)
Kicks across x6 (3 each leg)
High knees x20
Butt kicks x20
Jumping jacks x20
Hamstring sweep x10 (5 each leg)
Spiderman stretch x6 (3 each leg)
Squat touch heel x 5
Lunge with a twist x10 (5 each leg)
Hip flexor stretch x6 (3 each leg)
Quad stretch x6 (3 each leg)
Knee to chest x10 (5 each leg)
ZOOM Workout

Thursday

Jumping jacks x20
Lunge x10 (5 each leg)
Side lunge x10 (5 each leg)
Open gate x6 (3 each leg)
Close gate x6 (3 each leg)
Kicks in front x6 (3 each leg)
Kicks behind x6 (3 each leg)
Kicks across x6 (3 each leg)
High knees x20
Butt kicks x20
Jumping jacks x20
Hamstring sweep x10 (5 each leg)
Spiderman stretch x6 (3 each leg)
Squat touch heel x 5
Lunge with a twist x10 (5 each leg)
Hip flexor stretch x6 (3 each leg)
Quad stretch x6 (3 each leg)
Knee to chest x10 (5 each leg)

ZOOM Workout

Optional Sprint Work

Day April 6th April 8th April 10th
 

Workout

A Drill

3x 40 yards

Rest interval = 3 min

B Drills

8x 30 yard flys

Rest interval = 1 min

A Drills

8 x 100 tempos

Day April 13th April 15th April 17th
 

Workout

B Drills

2 x 60 yards

Rest interval = 5 min

A Drills

3×20 rest 2 min

2×30 rest 3 min

1×40

B Drills

8x 18’s

Day April 20th April 22nd April 24th
 

Workout

A drills

3x 40 yards

Rest interval 4 min

B Drills

4×7 sec sprint

Rest interval = 3 min

A Drills

10x 100 tempos

Day April 27th April 29th May 1st
 

Workout

 

B Drills

3×30 yard flys rest 3 min

5x broad jump

Rest 1 min

A Drills

8x 40 yards

Rest interval 1 min

B Drills

10 x18’s