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