Warm Up Exercises

Warm – Up (Zack and Jake)

1. Jog down and back twice – works hamstrings

2. Low skips down – works ankles and calves

3. High Skips back – works quads and glutes

4. High Knees down – works glutes

5. Jogging butt kicks back – works quads

6. Lunges to half court – works hamstrings

7. Walking RDL’s to the baseline – works hamstrings and calves

8. 10 Body Weight Squats – works quads

9. Goalie squats to half-court – works quads

10. Monsters to the baseline – works hamstrings and lower back

11. 10 Pushups – works pectoral muscles and shoulders

12. 5 Spiderman’s on each leg – works glutes and hips

Main Workout (Tyler and Mike)

Relay Race X2 (Circuit Workout)

Runner:

1. Prowler to full court

2. 10 Pushups

3. 10 Bent over rows with plate

4. 10 Body weight squats with plate

5. Prowler back to the beginning (next person goes)

Those Waiting

1. Wall sit until runner reaches other side with prowler

2. 20 Mountain Climbers (10 on each foot)

3. 20 Jumping Jacks

Second Circuit X2

1. Lunge with plate to half court (leave plate)

2. Bear crawl

3. Crab walk (back to plate)

4. Reverse lunge to beginning with plate

5. 10 Squat Jumps

Ab Work (Daniel)

1. 10 Regular Crunches, Pulse for 8

2. 15 Fast Bicycle Crunches, 15 Slow

3. 10 Reverse Crunches, Pulse for 8

4. 10 3 Part Crunches, Pulse for 8

5. 5 Clock Crunches, 5 Counter-Clock Crunches

6. Six inches for 30 seconds

7. 15 Ball Crunches (Partner)

8. Planks until partner is done (Switch)