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June 27 Workout
 

Using perfect form on all these exercises is essential to balanced development!

You can do the jog around a track at 50M intervals or as up and backs for 50M, your choice!

Circuit 1

10 behind the neck prisoner squats; Jog 50 
vid: https://www.youtube.com/watch?v=W5CpwwHhgZo

10 split squats each leg; Jog 50
vid:https://www.youtube.com/watch?v=K5tFPDtD6ic

10 side lunges each leg; Jog 50 (full range of motion as in video)
vid: https://www.youtube.com/watch?v=koOIMPoa9SE

10 transverse lunges each leg; Jog 50
vid: https://www.youtube.com/watch?v=wlOt0lAZ3jg

10 prisoner jump squats; Jog 50
vid: https://www.youtube.com/watch?v=UKguAdgLexQ

10 reverse lunges with leg drive each leg; Jog 50
vid: https://www.youtube.com/watch?v=4W1BfzdjOgU

10 wideout drops; Jog 50
vid: https://www.youtube.com/watch?v=Dt6YysPUX8o

10 rocket jumps; Jog 50
vid: https://www.youtube.com/watch?v=JPlK7BR1NCw

Take a 2 minute recovery interval and repeat the above circuit

Once you complete the second series of the above take another 2 minute recovery interval and end with this:

Circuit 2

10 T Stabilization Pushups to each side; Rest 30s
vid: https://www.youtube.com/watch?v=N-cBWrcli9s

10 Spiderman exercises per side; Rest 30s
vid: https://www.youtube.com/watch?v=aYQpuyWQWw8

10 Spiderman pushups to each side; Rest 30s
vid: https://www.youtube.com/watch?v=fSoigipsZM8

10 Single Leg Glute Bridge each side; Rest 30s
vid: https://www.youtube.com/watch?v=nrLo5QCCfCc

12 leg swings front and side each leg; done

 

 

 
June 16 Workout
 

Using perfect form on all these exercises is essential to balanced development!

You can do the jog around a track at 50M intervals or as up and backs for 50M, your choice!

Circuit 1

10 behind the neck prisoner squats; Jog 50
vid: https://www.youtube.com/watch?v=W5CpwwHhgZo

10 split squats each leg; Jog 50
vid:https://www.youtube.com/watch?v=K5tFPDtD6ic

10 side lunges each leg; Jog 50 (full range of motion as in video)
vid: https://www.youtube.com/watch?v=koOIMPoa9SE

10 transverse lunges each leg; Jog 50
vid: https://www.youtube.com/watch?v=wlOt0lAZ3jg

10 prisoner jump squats; Jog 50
vid: https://www.youtube.com/watch?v=UKguAdgLexQ

10 reverse lunges with leg drive each leg; Jog 50
vid: https://www.youtube.com/watch?v=4W1BfzdjOgU

10 wideout drops; Jog 50
vid: https://www.youtube.com/watch?v=Dt6YysPUX8o

10 rocket jumps; Jog 50
vid: https://www.youtube.com/watch?v=JPlK7BR1NCw

Take a 2 minute recovery interval and repeat the above circuit

Once you complete the second series of the above take another 2 minute recovery interval and end with this:

Circuit 2

10 T Stabilization Pushups to each side; Rest 30s
vid: https://www.youtube.com/watch?v=N-cBWrcli9s

10 Spiderman exercises per side; Rest 30s
vid: https://www.youtube.com/watch?v=aYQpuyWQWw8

10 Spiderman pushups to each side; Rest 30s
vid: https://www.youtube.com/watch?v=fSoigipsZM8

10 Single Leg Glute Bridge each side; Rest 30s
vid: https://www.youtube.com/watch?v=nrLo5QCCfCc

12 leg swings front and side each leg; done