Monday, April 6, 2020

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