Athlete General Maintenance Workout #A

General Warmup:
Perform 10 repetitions of each of the following exercises.

Cat Stretch

T-Spine Rotations

Sphinx Extension

Kneeling Cross Body Stretch

Kneeling Hip Flexor

Kneeling Quad Stretch

Runners Stretch

Rocking Frog Stretch

Movement Prep:
Perform 10 repetitions of each of the following exercises

Iron Cross

Overhead Lunge

Rollovers

Shoulder Swimmers

Workout A

Circuit 1: Perform the following exercises, one after the other with little to no rest between exercises.  Repeat entire circuit 3 times through before moving on to circuit #2.

Superman x 10
Med Ball Chops x 10/Side
SB Back Extension w/Rotation x 10/Side

Superman

Med Ball Chop 1

SB Back Extension w/Rotation

Circuit 2: Perform the following exercises, one after the other with little to no rest between exercises.  Repeat entire circuit 2 - 4 times through before moving on to circuit #3.
Push-upw/Knee Bend x 12
Band Standing Row x 12

SB Leg Curl x 12
SB Russian Twist x 10/Side
Mountain Climbers x 30 seconds

Push-up w/Knee Bend

Band Standing Row

SB Leg Curl

SB Russian Twist

Mountain Climbers

Circuit 3: Perform the following exercises, one after the other with little to no rest between exercises.  Repeat entire circuit 2 - 4 times through.
SB Push Up x 10
1-Arm Seated Row w/Twist x 12/Side
Squat Side Kicks x 12/Side
SB Jack Knife x 12
Frog Hops x 30 seconds

SB Push Up

1-Arm Seated Row w/Twist

Squat Side Kicks

SB Jack Knife

Frog Hops

Athlete General Maintenance Workout #B

General Warmup:

Perform 10 repetitions of each of the following exercises.

Cat Stretch

T-Spine Rotations

Sphinx Extension

Kneeling Cross Body Stretch

Kneeling Hip Flexor

Kneeling Quad Stretch

Runners Stretch

Rocking Frog Stretch

Movement Prep:
Perform 10 repetitions of each of the following exercises

Iron Cross

Overhead Lunge

Rollovers

Shoulder Swimmers

Workout B

Circuit 1:Perform the following exercises, one after the other with little to no rest between exercises.  Repeat entire circuit 3 times through before moving on to circuit #2.
1-Arm Plank x 10/Side
Med Ball Chop  x 10/Side
Prone Twist x 10/Side

1-Arm Plank

Med Ball Chop

Prone Twist

Circuit 2:Perform the following exercises, one after the other with little to no rest between exercises.  Repeat entire circuit 2 - 4 times through before moving on to circuit #3.
Med Ball Push Up x 10/Side
Stretch Cord/Band Swimmers x 12
Skater Squats x 10/Side
SB Lying Hip Rotations x 12/Side
Lateral Skaters x 30 Seconds

MB Push Up

Stretch Cord/Band Swimmers

Skater Squats

SB Lying Hip Rotations

Lateral Skaters

Circuit 3: Perform the following exercises, one after the other with little to no rest between exercises.  Repeat entire circuit 2 - 4 times through
MB Tricep Pushups x 10
1-Arm Band Pulldown x 12/Side
SB 1-Leg Curls  x 10/Side
SB Rollouts x 12
Split Jumps x 30 Seconds

MB Tricep Pushups

1-Arm Pulldown

SB 1-Leg Curls 

SB Rollouts

Split Jumps